SwimFast
Optimized Boot-Camp Training Plan

ENDURANCE TRAINING PLAN

Endurance Phase Time Description Flywheel
Resistance		 Intensity
Warm Up 10:00 Freestyle/Changing of pull patterns (catch up, double arm stroke, one arm freestyle for 30 seconds each side, alternating 5 left arm and 5 right arm for 30 seconds) Level 1 Easy
Rest 01:00 Active recovery / Stretching - -
Main Set 15:00 Freestyle (sighting every minute – looking up for two strokes) Level 2 Moderate
Rest 01:00 Hydration break / Reset position - -
Cool Down 05:00 Freestyle - slow focus on technique and stroke length Level 1 Easy
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Follow this endurance sequence for optimal swim bench results.
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