Endurance Session #856

This Swimfit Endurance Session is all about building endurance with purpose. We’ll work through controlled, progressive efforts, starting steady at 70%, building through 80%, and finishing strong at 90% with a fast hit at the end of each round.

The focus is on holding consistent pace, staying relaxed in your stroke, and maintaining good technique as the intensity rises. Those final fast 100s are where you challenge yourself. Switch gears, lift the tempo, and finish each set strong.

This is a great session to improve your aerobic base while also training your ability to change speed under fatigue, perfect for open water and surf conditions.

Stay smooth early, build with intent, and back yourself at the end 💪

Fast Lane

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

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

3 x

[200 @ 70% - 10sec rest

100 @ 70% - 5sec rest

200 @ 80% - 10sec rest

100 @ 80% - 5sec rest

200 @ 90% - 10sec rest

100 @ Fast! - 1min rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

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

200 @ 70% - 15sec rest

100 @ 70% - 10sec rest

200 @ 80% - 15sec rest

100 @ 80% - 10sec rest

200 @ 90% - 15sec rest

100 @ Fast! - 1min rest

200 @ 80% - 15sec rest

100 @ 80% - 10sec rest

200 @ 90% - 15sec rest

100 @ Fast! - 1min rest

200 @ 90% - 15sec rest

100 @ Fast! - 1min rest

Cool down: 100 Choice Easy

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

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

200 @ 70% - 20sec rest

100 @ 70% - 15sec rest

200 @ 80% - 20sec rest

100 @ 80% - 15sec rest

200 @ 90% - 20sec rest

100 @ Fast! - 1min rest

200 @ 80% - 20sec rest

100 @ 80% - 15sec rest

200 @ 90% - 20sec rest

100 @ Fast! - 1min rest

Cool down: 50 Choice Easy