Endurance Session #847

This Swimfit Endurance Session is one of my favourites! Plan this one for a day when you’re feeling strong and ready to go.

After an easy warm-up, we’ll work on Balance Kick, a key drill for long-distance swimming. Good balance in the water helps reduce resistance, so instead of lying flat, aim for a slightly rotated body position as you glide through.

Main Set

• Start with a 1km, 800m, or 400m Freestyle at a moderate pace—find your happy pace, not too slow but not too fast either.

• Then move into 3 x 500m, 400m, or 200m Freestyle Pull (using a pull buoy, no kicking). These are descend swims, meaning:

• First one easy

• Second one moderate

• Third one strong

Time each swim to make sure you’re actually getting faster!

When increasing speed with the pull buoy, focus on using your core and lats to generate power. Keep your strokes long, strong, and controlled throughout.

Enjoy the session and embrace the challenge!

Fast Lane

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

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

1km Freestyle @ moderate pace - 30sec rest

3 x 500 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 50 Pull / 50 Kick x 2

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

800 Freestyle @ Moderate Pace - 30sec rest

3 x 400 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

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

400 Freestyle @ moderate pace - 30sec rest

3 x 200 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 50 Choice