Endurance Session #820

As today is your first swim session of the year, I always like to start with a benchmark swim. No stress, this is really to just see where you are now, which will help you to set realistic but challenging goals for yourself. The benchmark swim we'll do today is a 15-minute swim. Try to swim as many laps as you possibly can within this time.

Of course, we first go through a warm-up and drills to get you set up and ready for the 15-minute benchmark swim. Take your time with these and really give your body the chance to warm up slowly.

For the benchmark swim, you either want someone on the side of the pool to count your laps, or if this isn't possible, use a watch or a clock to keep track. Try to get your distance as precise as possible and don't round up to a full lap. For example, if you finish in the middle of a 50 meter lap, only count the 25 meters you've actually swum within the 15 minutes.

Write your completed distance down, and set yourself a goal distance you'd like to be able to swim by the end of this year (or in the next 3 or 6 months, if you are training for a specific event). Now calculate your current pace and your goal pace. You will use these times when training.

Fast Lane

Warm up: 200 Freestyle / 50 Choice x 4

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

4 x 100 (50 front scull / 50 Freestyle) - 10sec rest

4 x 100 Freestyle Build - 20sec rest

15min Test Swim

200 Easy freestyle kick

Cool down: 200 Choice

Medium Lane

Warm up: 100 Freestyle / 50 Choice x 4

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

4 x 50 (25 front scull / 25 Freestyle) - 10sec rest

4 x 50 Freestyle Build - 20sec rest

15min Test Swim

100 Easy freestyle kick

Cool down: 100 Choice

Slow Lane

Warm up: 50 Freestyle / 50 Choice x 2

4 x 25 (12.5 Body Position Kick / 12.5 Freestyle) - 10sec rest

4 x 25 (12.5 front scull / 12.5 Freestyle) - 10sec rest

4 x 25 Freestyle Build - 20sec rest

15min Test Swim

50 Easy freestyle kick

Cool down: 50 Choice