Irene Cats
Today's session is a great endurance session in which you will push yourself to swim for longer at your goal race pace. Do this session on a day you feel good and give it your all.
We start with 1km, 600 or 200 Freestyle Build, which means you start easy and gradually build to your fast pace within the distance.
Next up is 10 or 6 x 100, or 4 x 50 at race pace with 10sec rest in between. Time yourself for these and try to keep them all at a similar time.
To finish off you swim the same distance you started with but all at race pace! Based on your 100's or 50's times set yourself a goal and go for gold!
Warm up: 200 Swim / 100 Pull / 100 Kick
6 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest
1km Freestyle Build - 30sec rest
10 x 100 Freestyle @ Race Pace - 10sec rest
1km Freestyle @ Race Pace
Cool down: 200 Choice Easy
Warm up: 100 Swim / 100 Pull / 100 Kick
4 x 50 (25 Body Position Kick/ 25 Freestyle) - 10sec rest
600 Freestyle Build - 30sec rest
6 x 100 Freestyle @ Race Pace - 10sec rest
600 Freestyle @ Race Pace
Cool down: 100 Choice Easy
Warm up: 50 Swim / 50 Pull / 50 Kick
4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest
200 Freestyle Build - 30sec rest
4 x 50 Freestyle @ Race Pace - 10sec rest
200 Freestyle @ Race Pace
Cool down: 100 Choice Easy