Endurance Session #868

Today is about building your engine.

• Long, controlled swimming

• Holding form under fatigue

• Learning how to finish stronger than you start.

We’ll move through three clear gears:

1. Start steady at 75%. Settle into rhythm, find your stroke.

2. Lift to 80%. Controlled pressure, consistent pacing.

3. Finish at 85%. Strong, focused, and in control.

Those final 300s are where it counts.The goal is to negative split these, which means the first half is smooth, and the second half stronger. This is where you train your race mindset.

Fast Lane

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

4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

4 x 100 Freestyle (Descend 1 - 4) - 20sec rest

4 x 200 Freestyle @ 75% - 30sec rest

6 x 100 Freesyle @ 80% - 20sec rest

2 x 300 Freestyle @ 85% - 30sec rest (Goal = negative split)

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 100 Pull / 100 Kick

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

4 x 50 Freestyle (Descend 1 - 4) - 20sec rest

3 x 200 Freestyle @ 75% - 30sec rest

4 x 100 Freesyle @ 80% - 20sec rest

2 x 300 Freestyle @ 85% - 30sec rest (Goal = negative split)

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

4 x 50 Freestyle (Descend 1 - 4) - 20sec rest

2 x 200 Freestyle @ 75% - 30sec rest

2 x 100 Freesyle @ 80% - 20sec rest

300 Freestyle @ 85% - 30sec rest (Goal = negative split)

Cool down: 100 Choice