Endurance Session #850

This Swimfit Endurance Session is all about learning to pace yourself across four different effort levels.

After an easy warm-up, we’ll fine-tune body position with Body Position Kick and Body Position Kick with Rotation Drills. Then, we dive straight into the main set.

Main Set: Building Up & Back Down

We start with the smallest distance at 60% effort—this should feel almost uncomfortably slow. From there, we step it up:

• Next distance @ 70% effort – Comfortable, steady pace.

• Longer distance @ 80% effort – Strong and confident.

• Longest distance @ 90% effort – Almost max effort, so go hard!

Then, we work our way back down—starting with the longest distance at 60% and increasing effort as the distances get shorter.

Key Focus Points:

• Time yourself and ensure your average pace decreases as effort increases.

• Count your strokes occasionally—if your stroke count spikes, you might be losing efficiency. Aim for long, strong, controlled strokes, even at higher speeds.

Push yourself, stay consistent, and most importantly—have fun!

Fast Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

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

200 Freestyle @ 60% - 10sec rest

400 Freestyle @ 70% - 20sec rest

600 Freestyle @ 80% - 30sec rest

800 Freestyle @ 90% - 1min rest

800 Freestyle @ 60% - 10sec rest

600 Freestyle @ 70% - 20sec rest

400 Freestyle @ 80% - 30sec rest

200 Freestyle @ 90% - 1min rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

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

100 Freestyle @ 60% - 10sec rest

200 Freestyle @ 70% - 20sec rest

300 Freestyle @ 80% - 30sec rest

400 Freestyle @ 90% - 1min rest

400 Freestyle @ 60% - 10sec rest

300 Freestyle @ 70% - 20sec rest

200 Freestyle @ 80% - 30sec rest

100 Freestyle @ 90% - 1min rest

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

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

50 Freestyle @ 60% - 10sec rest

100 Freestyle @ 70% - 20sec rest

150 Freestyle @ 80% - 30sec rest

200 Freestyle @ 90% - 1min rest

200 Freestyle @ 60% - 10sec rest

150 Freestyle @ 70% - 20sec rest

100 Freestyle @ 80% - 30sec rest

50 Freestyle @ 90% - 1min rest

Cool down: 50 Choice