Endurance Session #895

The goal of today's Swimfit Endurance Session is to develop your aerobic endurance while practising controlled pace changes. 

You'll spend most of the session swimming at a comfortable, sustainable effort before gradually increasing your speed through each round. Focus on maintaining long, efficient strokes and good body position as the pace builds.

During the pull sections, concentrate on a strong catch and consistent pressure through the water. The final 100 of each round should feel fast but controlled, with technique always taking priority over speed. Aim to finish the session feeling challenged, but with enough left in the tank that you could swim another repeat if needed.

Fast Lane

Warm up: 400 Choice / 200 Kick / 100 Pull

4 x 100 (50 Body Position Kick / 25 Freestyle Catchup / 25 Freestyle Drill)

3 x

[400 Freestyle @ 70% - 10sec rest

300 Pull @ 70% - 10sec rest

200 Freestyle @ 80% - 10sec rest

100 Freestyle @ 90% - 10sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice / 100 Kick / 100 Pull

3 x 100 (50 Body Position Kick / 25 Freestyle Catchup / 25 Freestyle Drill)

2 x

[400 Freestyle @ 70% - 10sec rest

300 Pull @ 70% - 10sec rest

200 Freestyle @ 80% - 10sec rest

100 Freestyle @ 90% - 10sec rest]

Cool down: 200 Choice

Slow Lane

Warm up: 100 Choice / 50 Kick / 50 Pull

2 x 100 (50 Body Position Kick / 25 Freestyle Catchup / 25 Freestyle Drill)

400 Freestyle @ 70% - 10sec rest

300 Pull @ 70% - 10sec rest

200 Freestyle @ 80% - 10sec rest

100 Freestyle @ 90% - 10sec rest

Cool down: 100 Choice