Endurance Session #679

This Swimfit Endurance Swim Session kicks off with an easy warm-up, followed by the Balance Kick Drill. Focus on keeping your hips and legs high by gently pressing your leading fingertips downward.

The main set is both fun and challenging. We’ll complete 3 or 4 rounds, alternating intensity:

• Rounds 1 & 3 – A comfortable, steady 70% effort

• Rounds 2 & 4 – A confident, strong 80% effort

By mixing kick, pull, and full freestyle, the distance will fly by—and before you know it, you’ll have conquered the set!

Fast Lane

Warm up: 200 Swim / 100 Pull / 100 Kick x 2

4 x 100 (50 Balance Kick / 50 Freestyle easy) - 10sec rest

4 x (#1 & 3: 70%, #2 & 4: 80%)

[100 Freestyle Kick - 10sec rest

200 Freestyle Pull - 15sec rest

300 Freestyle - 20sec rest

1min extra rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Balance Kick / 25 Freestyle easy) - 10sec rest

3 x (#1 & 3: 70%, #2: 80%)

[50 Freestyle Kick - 10sec rest

100 Freestyle Pull - 15sec rest

200 Freestyle - 20sec rest

1min extra rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Balance Kick / 25 Freestyle easy) - 10sec rest

2 x (#1: 70%, #2: 80%)

[50 Freestyle Kick - 10sec rest

100 Freestyle Pull - 15sec rest

150 Freestyle - 20sec rest

1min extra rest]

Cool down: 50 Choice