Endurance Session

Intention: This endurance session is a great opportunity to push yourself to new limits. You will swim 3 x 1km / 600 / 300 Freestyle Build, which means that you will start each distance easy and gradually build up to a fast pace to finish. There is no point timing these because your gradual speed increase will always kind of play out differently. Instead, really play this session on feel and push yourself to finish each distance super strong!

Advanced

Warm up: 200 Swim / 100 Pull / 100 Kick x 2

4 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest

3 x 1km Freestyle Build - 30sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest

3 x 600 Freestyle Build - 30sec rest

Cool down: 100 Choice Easy

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest

3 x 300 Freestyle Build - 30sec rest

Cool down: 50 Choice Easy