Welcome to your first Sense Endurance swim workout.

We will be using the Monday swim session as an endurance session. Even though you will swim a lot of shorter blocks, these should be executed at a comfortable pace with correct technique. By swimming shorter distances with more repetitions, you give your body the chance the truly ingrain the proper technique.

If you are ever uncomfortable executing a distance, feel free to cut it up into smaller sections with brief rests in between. Swimming with proper form is key and much more important than swimming lengthy blocks!

Ideally, you will have a number of swim tools available, but you can always make-do if you don't:

Short fins (zoomers)
A pullbuoy
A kickboard
Paddles

Warmup
400 as:
2x100 Alternating freestyle and breaststroke
4x50 Freestyle kick with zoomers and a kickboard

2x
10x50 as:
25 at Mad effort
25 at Easy effort

With 30 seconds rest between sets

8x100 with PB and Paddles at Easy effort
15 seconds rest

200m cooldown with different strokes

Total: 2400 metres

Welcome to your first Sense Endurance bike session. This Monday workout targets your VO2 max and will build over time. VO2 max is about how well your body delivers oxygen to your muscles and, more importantly, how efficiently your muscles use it to generate power.

The aim isn’t to empty the tank but to hit the efforts with intent and maintain control. Every session should leave you feeling like you could do more if needed.