Endurance Session

The goal of today's session is to hold your form while increasing the distance. The way to check yourself if you are holding your form is to count your strokes every lap, or every so many laps and keep the number low. If you see a sudden spike you know you are losing your technique and it is best to have an extended break and reset before you start swimming again. Swim at a comfortable easy pace and focus on technique.

Advanced

Warm up: 400 Choice / 200 Kick / 100 Pull

6 x 50 Kick (Descend 1 - 3 & 4 - 6) - 15sec rest

100 Freestyle / 200 Freestyle / 400 Freestyle / 800 Freestyle

400 Freestyle / 200 Freestyle /100 Freestyle

All @ 70% effort, low stroke count - 20sec rest after each distance

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice / 100 Kick / 100 Pull

4 x 50 Kick (Descend 1 - 4) - 15sec rest

50 Freestyle / 100 Freestyle / 200 Freestyle / 400 Freestyle /

200 Freestyle /100 Freestyle / 50 Freestyle

All @ 70% effort, low stroke count - 20sec rest after each distance

Cool down: 100 Choice

Beginner

Warm up: 100 Choice / 50 Kick / 50 Pull

6 x 25 Kick (Descend 1 - 3 & 4 - 6) - 15sec rest

50 Freestyle / 100 Freestyle / 150 Freestyle / 200 Freestyle /

150 Freestyle /100 Freestyle / 50 Freestyle

All @ 70% effort, low stroke count - 20sec rest after each distance

Cool down: 100 Choice