Endurance Session #700

This session is a great way to check in on your training progress and build endurance at different effort levels.

Warm-Up & Drill Focus

• Start with an easy warm-up.

• Choose one drill—preferably a challenging one that will help you get the most improvement.

Main Set: Pacing Challenge

You’ll swim a series of 100s or 50s, going through the set three times, increasing effort each round:

1️⃣ Round 1 – 60% Effort

• Swim nice and slow—this should feel comfortable.

• Either set a goal time or time your first one.

• Take 10 seconds rest and stick to this same cycle for all repeats.

2️⃣ Round 2 – 70% Effort

• Pick up the pace—aim to swim about 5 seconds faster per 100m.

• Keep the same 10-second rest between repeats.

3️⃣ Round 3 – 80% Effort

• Now it’s time to push! This should be a strong, confident pace.

• Maintaining this speed with just 10 seconds rest will be a challenge—go for it!

This session will test your ability to hold speed under fatigue, so stay focused, pace yourself well, and push through!

Fast Lane

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

4 x 100 (50 Choice Drill / 50 Freestyle) - 10sec rest

10 x 100 Freestyle @ 60% - 10sec rest 10 x 100 Freestyle @ 70% - 10sec rest

10 x 100 Freestyle @ 80% - 10sec rest

Cool down: 200 Choice Easy

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Choice Drill / 25 Freestyle) - 10sec rest

6 x 100 Freestyle @ 60% - 15sec rest 6 x 100 Freestyle @ 70% - 15sec rest

6 x 100 Freestyle @ 80% - 15sec rest

Cool down: 100 Choice Easy

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Choice Drill / 25 Freestyle) - 10sec rest

6 x 50 Freestyle @ 60% - 20sec rest 6 x 50 Freestyle @ 70% - 20sec rest

6 x 50 Freestyle @ 80% - 20sec rest

Cool down: 50 Choice Easy