Endurance Session #754

Today's Swimfit Endurance Session is a classic Pyramid Swim. We start with a short distance and build up to a longer distance after which we build back down to the shortest distance. Mentally this is a nice way to train and you know that halfway through the set you have completed the biggest distance and it's only downhill from there.

After the warm up we first go through a few 100's of sculling, where we change the sculling position every 25 meters. Check out the Sculling drills, front scull, half-way scull, back-end scull and complete scull to see how sculling is done and the different arms positions to go through. Sculling is a great drill to improve your feel of water and become a stronger and more efficient swimmer.

In the main set, the Freestyle distances are at 80% effort, which is a strong and confident pace. Focus on long and strong strokes, and check your efficiency by counting your strokes per lap every few laps. The Pull distances are at a comfortable 70%, which gives you a great opportunity to really focus on your technique.

Fast Lane

Warm up: 200 Swim / 200 Pull / 200 Kick

100 Scull (change scull position each 25) - 10sec rest

100 Scull with pull buoy (change scull position each 25) - 10sec rest

100 Scull with pull buoy and paddles (change scull position each 25) - 10sec rest

100 Freestyle smooth

100 Freestyle @ 80% - 20sec rest

200 Pull @ 70% - 20sec rest

300 Freestyle @ 80% - 20sec rest

400 Pull with paddles @ 70% - 20sec rest

500 Freestyle @ 80% - 20sec rest

400 Pull with paddles @ 70% - 20sec rest

300 Freestyle @ 80% - 20sec rest

200 Pull @ 70% - 20sec rest

100 Freestyle @ 80% - 20sec rest

Cool Down: 200 Choice

Medium Lane

Warm up: 100 Swim / 100 Pull / 100 Kick

100 Scull (change scull position each 25) - 10sec rest

100 Scull with pull buoy (change scull position each 25) - 10sec rest

100 Scull with pull buoy and paddles (change scull position each 25) - 10sec rest

100 Freestyle smooth

100 Freestyle @ 80% - 20sec rest

150 Pull @ 70% - 20sec rest

200 Freestyle @ 80% - 20sec rest

250 Pull with paddles @ 70% - 20sec rest

300 Freestyle @ 80% - 20sec rest

250 Pull with paddles @ 70% - 20sec rest

200 Freestyle @ 80% - 20sec rest

150 Pull @ 70% - 20sec rest

100 Freestyle @ 80% - 20sec rest

Cool Down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

100 Scull (change scull position each 25) - 10sec rest

100 Scull with pull buoy (change scull position each 25) - 10sec rest

100 Freestyle smooth

50 Freestyle @ 80% - 20sec rest

100 Pull @ 70% - 20sec rest

150 Freestyle @ 80% - 20sec rest

200 Pull with paddles @ 70% - 20sec rest

150 Freestyle @ 80% - 20sec rest

100 Pull @ 70% - 20sec rest

50 Freestyle @ 80% - 20sec rest

Cool Down: 100 Choice