Endurance Session #889
- Irene Cats
- 2 hours ago
- 1 min read
Calculate your 70% effort level pace by adding 15sec to your 50m or 100m Freestyle Personal Best Time you've swum in training. Find and hold this pace at the start of the main set and follow this up with a few builds (start easy and finish fast), and finish strong!
Fast Lane
Warm up: 400 Choice easy 4 x 100 (50 Body Position Kick/50 Freestyle smooth) - 10sec rest 10 x 100 Freestyle @ 70% - 10sec rest 3 x 200 Freestyle Build - 20sec rest
2 x 200 Freestyle strong - 20sec rest Cool down: 200 mixed strokes easy
Medium Lane
Warm up: 200 Choice easy 4 x 100 (50 Body Position Kick/50 Freestyle smooth) - 10sec rest 8 x 100 Freestyle @ 70% - 10sec rest 2 x 200 Freestyle Build - 20sec rest
2 x 200 Freestyle strong - 20sec rest Cool down: 100 mixed strokes easy
Slow Lane
Warm up: 100 Choice easy 4 x 50 (25 Body Position Kick/25 Freestyle smooth) - 10sec rest 8 x 50 Freestyle @ 70% - 20sec rest 2 x 100 Freestyle Build - 20sec rest
2 x 100 Freestyle Strong - 20sec rest Cool down: 100 mixed strokes easy
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