Endurance Session #796

This Swimfit Endurance Session is a classic distance set. You set your own pace at the start of the main set, and try to hold on. You will push how far you can swim at a strong pace.

To set your interval time, time your first 50, 100 or 200 Freestyle and add 15sec to it. So for example if you swim your 100 Freestyle in a 1:50, you will be leaving on the 2:05. If you swim slower you'll have less rest, or if you swim faster you'll have more rest. Try to keep your pace steady throughout the set though.

Fast Lane

Warm up: 400 Choice

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull/ 25 Freestyle) - 10sec rest

4 x 50 Freestyle (count your strokes / -2 strokes each 50) - 10sec rest

10 x 200 Freestyle @ 80% (on the interval time explained above)

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest

4 x 25 Freestyle (count your strokes / -1 strokes each 25) - 10sec rest

15 x 100 Freestyle @ 80% (on the interval time explained above)

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest

4 x 25 Freestyle (count your strokes / -1 strokes each 25) - 10sec rest

10 x 50 Freestyle @ 80% (on the interval time explained above)

Cool down: 50 Choice