Endurance Session
- Irene Cats
- May 9, 2021
- 1 min read
Intention: Today is a benchmark test swim. We'll start with a normal warm up and some drills to get you ready before getting into the 15min test swim. Swim as much as you can in 15min, push hard, give it your all and make a note of your competed distance for future reference.
Advanced
Warm up: 200 Swim / 100 Pull / 100 Kick x 2
4 x 100 (50 Choice Drill / 50 Freestyle) - 10sec rest
4 x 100 Freestyle (Descend 1 - 4) - 20sec rest
15min Test Swim
200 Easy Kick
Cool down: 200 Choice
Intermediate
Warm up: 100 Swim / 100 Pull / 100 Kick
4 x 50 (25 Choice Drill / 25 Freestyle) - 10sec rest
4 x 50 Freestyle (Descend 1 - 4) - 20sec rest
15min Test Swim
100 Easy Kick
Cool down: 100 Choice
Beginner
Warm up: 50 Swim / 50 Pull / 50 Kick
4 x 50 (25 Choice Drill / 25 Freestyle) - 10sec rest
4 x 50 Freestyle (Descend 1 - 4) - 20sec rest
15min Test Swim
100 Easy Kick
Cool down: 100 Choice
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