Endurance Session #871

In today's Swimfit Endurance Session we start with swimming a distance at an easy 60% effort, which gives you the chance to really focus on your technique and get it right.

Each distance after you go a bit faster, but the goal is to keep your stroke efficient and hold your form. To check this, count your strokes for a lap every now and then and try to hold about the same strokes, or just a few more strokes per lap when going faster.

Give it your all in the last distance!

Fast Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

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

800 Freestyle @ 60% Effort - 10sec rest

800 Freestyle @ 70% Effort - 20sec rest

800 Freestyle @ 80% Effort - 30sec rest

800 Freestyle @ 90% Effort - 40sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 100 Pull / 100 Kick

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

500 Freestyle @ 60% Effort - 10sec rest

500 Freestyle @ 70% Effort - 20sec rest

500 Freestyle @ 80% Effort - 30sec rest

500 Freestyle @ 90% Effort - 40sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

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

300 Freestyle @ 60% Effort - 10sec rest

300 Freestyle @ 70% Effort - 20sec rest

300 Freestyle @ 80% Effort - 30sec rest

300 Freestyle @ 90% Effort - 40sec rest

Cool down: 100 Choice