Endurance Session #682

Keen to build your endurance? This Swimfit Endurance Session features a pyramid set—a favourite among swimmers! We’ll start with a short distance, gradually work our way up to a longer one, then bring it back down. Breaking a long swim into smaller, more manageable chunks helps you stay focused and strong throughout the session. Once you reach the peak, you’ll know you can make it back!

The entire main set is done at a steady 70% effort, keeping it both effective and sustainable. Want to mix things up? Feel free to bring in a pull buoy or paddles for some distances—just make sure the longest swim is done in regular freestyle. Let’s dive in!

Fast Lane

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

4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

200 Freestyle / 400 Pull / 600 Freestyle / 800 Pull

600 Freestyle / 400 Pull / 200 Freestyle All at Moderate Pace - 20sec rest after each distance

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

100 Freestyle / 200 Pull / 400 Freestyle / 600 Pull

400 Freestyle / 200 Pull / 100 Freestyle All at Moderate Pace - 20sec rest after each distance

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

50 Freestyle / 100 Pull / 200 Freestyle / 300 Pull

200 Freestyle / 100 Pull / 50 Freestyle All at Moderate Pace - 20sec rest after each distance

Cool down: 50 Choice