Swim Session –  Endurance Count Down

This swim workout designed by Swimming Queensland Coach Kate Vaughan is focused on enhancing your endurance in the pool while maintaining a solid pace. A great session for triathletes or endurance pool or open water swimmers.

Warm Up

400 easy free

Drills

2 x 300m pull (paddles + pool buoy)

Main Set

(Freestyle. Adjust times to your ability)

600m on 12min

500m on 10min

400m on 8min

300m on 6min

200m on 4min

100m on 2min

Cool Down

200m easy choice

Total: 3.3km

For a longer set: Start at 800m in the Main Set

For a shorter set: Do 1 x Drills and Start at 500m in the Main Set.