Post by @swimsuccess

1️⃣ Classic interval set 15×100 freestyle 60% effort, SR (seconds rest) 0:20 This set trains your heart to recover quickly between rounds. Heart rate goes up during the 100, it drops during the short rest. Then up again. That up and down pattern makes your cardiovascular system stronger and improves endurance. You can also use paddles and pull buoy if your technique allows it. 2️⃣ Light progression set 4×400 freestyle ascending (60% - 70% - 80% - 90%) SR 0:45 Each 400 must be faster than the previous one. You build endurance and learn to control pace. 3️⃣ Mixed endurance set 4 rounds of: 200 freestyle at 80% SR 0:20 300 freestyle at 60% R 0:30 The 200 pushes you. The 300 forces you to recover while still swimming. You train your body to continue working under fatigue. 🏊‍♂️ Endurance is not built by swimming random meters. It’s built by structured stress and controlled recovery. 🏆 Inside the Swim Success Training App, we structure your endurance training based on your level and goals. 📈 Free structured training inside the app. 🎥 Video stroke analysis available for deeper precision. 🔗 Link in bio