Endurance Session #898

Today’s Swimfit Endurance Session is all about building an efficient stroke that holds together as the effort increases.

We start with body position kick to help you feel long, balanced and high in the water. Then we move into freestyle where you count your strokes and try to reduce your stroke count without slowing down.

In the main set, you will swim the same total distance four times. Each round gets a little stronger. The aim is to descend your pace while keeping your stroke long and controlled.

If your stroke count suddenly jumps up, that usually means you are working harder but not necessarily going faster. Stay patient, hold your line, press the water well, and build the effort gradually.

Fast Lane

Warm up: 200 Swim / 200 Pull / 100 Kick

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

4 x 50 Freestyle (-2 Strokes each 50) - 10sec rest

4 x 800 Freestyle (Descend 1 - 4) - 30sec rest

Cool Down: 200 Choice

Medium Lane

Warm up: 100 Swim / 100 Pull / 100 Kick

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

4 x 25 Freestyle (-1 Stroke each 25) - 10sec rest

4 x 400 Freestyle (Descend 1 - 4) - 30sec rest

Cool Down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

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

4 x 25 Freestyle (-1 Stroke each 25) - 10sec rest

4 x 200 Freestyle (Descend 1 - 4) - 30sec rest

Cool Down: 100 Choice