Irene Cats
Intention: In this endurance session we are pushing your distance with a good old pyramid! :) The intention is to hold our form even though the distances get longer. You can test this by counting strokes for 25m at the start of each 100m.
Warm up: 200 Swim / 100 Pull / 100 Kick x 2
4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest
4 x 50 Freestyle (Count strokes / -2 each 50) - 10sec rest
100 Freestyle / 200 Freestyle / 400 Freestyle / 800 Freestyle
400 Freestyle / 200 Freestyle / 100 Freestyle
@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low)
Cool down: 200 Choice
Warm up: 200 Swim / 100 Pull / 100 Kick
4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest
4 x 25 Freestyle (Count strokes / -1 each 25) - 10sec rest
100 Freestyle / 200 Freestyle / 400 Freestyle /
200 Freestyle / 100 Freestyle
@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low)
Cool down: 100 Choice
Warm up: 100 Swim / 50 Pull / 50 Kick
4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest
4 x 25 Freestyle (Count strokes / -1 each 25) - 10sec rest
50 Freestyle / 100 Freestyle / 200 Freestyle /
100 Freestyle / 50 Freestyle
@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low)
Cool down: 50 Choice