Endurance & Pace – swimming activities

Continuous swimming, pacing and keeping technique over distance.

Activities

• Distance Ladder – Swimmers climb a ladder of distances without buoyancy aids – 3, 5, 7 and 10 metres – building stamina and independence.
• Easy Choice Swim – Easy continuous swimming on a stroke of the swimmer's choice – a warm-up or calm finish that builds distance without pressure.
• Hold the Count – Swimmers find their stroke count for a length, then try to hold it within one stroke over a longer swim – technique under tiredness.
• Lane Swimming Skills – Circle swimming, passing and resting at the wall – the lane skills swimmers need for clubs and public sessions.
• Pace Prediction – Swimmers predict their time for a distance, then try to swim exactly that time – pace awareness rather than flat-out effort.
• Plan Your Own Set – Swimmers plan a short set of their own – warm-up, drill, swim, easy – using the pace clock, preparing them for fitness or club swimming.
• Swim Passport – A personal distance log: each lesson swimmers add continuous distance while keeping a technique 'stamp' – distance with quality.
• Swim, Stop, Float – Swim a set distance, roll onto the back to float and recover, then carry on – teaches swimmers to rest without standing.
• Technique Checkpoints – A longer continuous swim with technique checks at each wall – swimmers learn to keep form as distance increases.