CFL Tri Club

Endurance Swim

• Warm up
  • Dry-land dynamic warm up:
    • https://youtu.be/ImiPszUHPL4
  • 300 Free – Focus on Distance per stroke maintaining your stroke count between 25 – 30 strokes per minutes
  • 200 Side to side kick every six kicks with fins
  • 6 x 50 as 25 drill / 25 free with 15 sec recovery
    • Drills
      • Catch up: emphasize on not crossing over and your reach in the water
      • Finger tip: emphasize on a high elbow recovery while keeping the leading arm extended.
  • 100 choice
• Main set:
  • As this is an endurance set, your effort will be between 65 – 70% of your Threshold / Race effort.
  • Round One
    • 400 Free
    • 100 Kick
    • 300 Pull
    • 100 Kick
    • 200 Free
    • 100 Kick
    • 100 Free
  • Round Two:
    • 300 Pull
    • 100 Kick
    • 200 Free
    • 100 Kick
    • 100 Free
• Cool Down: 200 choice