Swimfit Endurance Session

Intention: Find your different paces and improve your endurance Calculate your 70% effort level pace based on your 50m or 100m Free Personal Best Time. Find and hold this pace at the start of the main set and follow this up with a long distance build. Divide the long distance in 4 and build your pace in each quarter, going through your 60%, 70%, 80% and 90% effort level.

Advanced Warm up: 400 Choice easy 4 x 100 (50 Body Position Kick/50 Free smooth) - 10sec rest ​ 10 x 100 Free @ 70% - 20sec rest 1km Free Build ​ Cool down: 200 mixed strokes easy Intermediate Warm up: 200 Choice easy 4 x 100 (50 Body Position Kick/50 Free smooth) - 10sec rest ​ 10 x 50 Free @ 70% - 20sec rest 600m Free Build ​ Cool down: 100 mixed strokes easy Beginner Warm up: 100 Choice easy 4 x 50 (25 Body Position Kick/25 Free smooth) - 10sec rest ​ 8 x 50 Free @ 70% - 20sec rest 400m Free Build ​ Cool down: 100 mixed strokes easy