Endurance Session #880

Today is all about controlled pacing, efficiency under pressure, and finishing strong.Rather than just swimming straight 500s, we’ll add pace changes, stroke awareness, and race-style control so the session stays mentally engaging while producing better endurance adaptations.

The goal is to:

• Improve pacing control

• Hold technique as speed increases

• Build aerobic strength without just “plodding”

• Learn how to change gears smoothly

Count strokes occasionally throughout the main set. As the pace increases, stroke count may rise slightly, but avoid big jumps. Smooth speed is fast speed.

Fast Lane

Warm up: 500 Choice Swim

4 x (25 Body Position Kick / 75 Freestyle)

4 x 100 Freestyle Build - 20sec rest

500 Freestyle (200 easy/200 moderate/100 strong) - 30sec rest

500 Freestyle (5 x 100 - odds=easy, evens=strong - 15sec rest) - 30sec rest

500 Freestyle (400 build, straight into 2 x 50 (25 fast/25 easy) - 30sec rest

500 Freestyle Pull (last 25 of each 100 is strong) - 30sec rest

Cool down: 200 Choice Swim

Medium Lane

Warm up: 300 Choice Swim

4 x (25 Body Position Kick / 50 Freestyle)

4 x 50 Freestyle Build - 20sec rest

400 Freestyle (100 easy/200 moderate/100 strong) - 30sec rest

400 Freestyle (4 x 100 - odds=easy, evens=strong - 15sec rest) - 30sec rest

400 Freestyle (300 build, straight into 2 x 50 (25 fast/25 easy) - 30sec rest

400 Freestyle Pull (last 25 of each 100 is strong) - 30sec rest

Cool down: 100 Choice Swim

Slow Lane

Warm up: 200 Choice Swim

4 x (25 Body Position Kick / 25 Freestyle)

4 x 25 Freestyle Build - 20sec rest

300 Freestyle (100 easy/100 moderate/100 strong) - 30sec rest

300 Freestyle (3 x 100 - odds=easy, evens=strong - 15sec rest) - 30sec rest

300 Freestyle (200 build, straight into 2 x 50 (25 fast/25 easy) - 30sec rest

300 Freestyle Pull (last 25 of each 100 is strong) - 30sec rest

Cool down: 100 Choice Swim