Endurance Session

Intention: This session is perfect training for an open water or ocean swim. On race day you don't get to do a massive warm up with drills etc as we usually do. Instead you just get straight into it. That's what this session will get you used to.

Descend means that each 1km, 500m or 200m you go faster. Number 1 is easy, number 2 a little faster etc etc. If you're still not sure, check out this Swimfit Blog which explains the difference between build and descend :)

Advanced

Warm up: 500 Freestyle Build

3 x 1km Freestyle (descend 1 - 3) - 30sec rest

500 Freestyle Fast!

Cool down: 200 Choice

Intermediate

Warm up: 250 Freestyle Build

3 x 500 Freestyle (descend 1 - 3) - 30sec rest

250 Freestyle Fast!

Cool down: 100 Choice

Beginner

Warm up: 100 Freestyle Build

4 x 200 Freestyle (descend 1 - 4) - 30sec rest

100 Freestyle Fast!

Cool down: 50 Choice