Endurance Session #757

This Swimfit Endurance Session is a great opportunity to set yourself up with a strong and long stroke at an easy pace and build work your way up to a moderate and a fast pace. While building your speed, focus on holding your form. If you find that you're putting a lot more effort in, but not getting faster, this means that you lost your form. In this case, go back to a few drills and easy Freestyle to set yourself up with a good stroke again.

The main set consists of 3 x 100 Freestyle @ Easy Pace, this is your opportunity to set yourself up for what's to come. Count your strokes each lap and get it down to or below 20 per 25 meters, or 40 per 50 meters. Next up is 2 x 150 Freestyle @ Moderate Pace, which means we're focusing on getting stronger in the underwater phase of your stroke. Your stroke count might go up by 1 or 2 strokes, but that should be all. To finish the set off you'll do 300 Freestyle @ Fast Pace. Give it your all but also keep checking in with your stroke count to make sure you don't lose your form. Go for it!

Fast Lane

Warm Up: 400 Choice

2 x 100 (50 Balance Kick Drill / 50 Freestyle Smooth) - 10sec rest

2 x 100 (50 Underwater Switches / 50 Freestyle Smooth) - 10sec rest

3 x

[3 x 100 Freestyle @ Easy Pace - 15sec rest

2 x 150 Freestyle @ Moderate Pace - 15sec rest

300 Freestyle @ Fast Pace - 15sec rest

100 Choice Easy]

Cool down: 200 Choice

Medium Lane

Warm Up: 200 Choice

2 x 50 (25 Balance Kick Drill / 25 Freestyle Smooth) - 10sec rest

2 x 50 (25 Underwater Switches / 25 Freestyle Smooth) - 10sec rest

2 x

[3 x 100 Freestyle @ Easy Pace 15sec rest

2 x 150 Freestyle @ Moderate Pace - 15sec rest

300 Freestyle @ Fast Pace - 15sec rest

100 Choice Easy]

Cool down: 100 Choice

Slow Lane

Warm Up: 100 Choice

2 x 50 (25 Balance Kick Drill / 25 Freestyle Smooth) - 10sec rest

2 x 50 (25 Underwater Switches / 25 Freestyle Smooth) - 10sec rest

3 x 100 Freestyle @ Easy Pace - 15sec rest

2 x 150 Freestyle @ Moderate Pace - 15sec rest

300 Freestyle @ Fast Pace - 15sec rest

100 Choice Easy

Cool down: 100 Choice