Endurance Session

Intention: With this session we are working on your lung capacity by pushing your breathing pattern while decreasing your effort level.

Advanced

Warm up: 8 x (25 Body Position Kick or Scull / 75 Freestyle)

8 x 50 Freestyle (First 10 strokes fast & no breathing / rest easy) - 10sec rest

4 x 50 Freestyle @ 100% (Breath 1/2) - 15sec rest

4 x 100 Freestyle @ 90% (Breath 1/3) - 15sec rest

4 x 200 Freestyle @ 80% (Breath 1/4) - 15sec rest

4 x 300 Freestyle @ 70% (Breath 1/5) - 15sec rest

200 Easy kick

Cool down: 200 Choice

Intermediate

Warm up: 5 x (25 Body Position Kick or Scull / 75 Freestyle)

4 x 50 Freestyle (First 10 strokes fast & no breathing / rest easy) - 10sec rest

2 x 50 Freestyle @ 100% (Breath 1/2) - 15sec rest

2 x 100 Freestyle @ 90% (Breath 1/3) - 15sec rest

2 x 200 Freestyle @ 80% (Breath 1/4) - 15sec rest

2 x 300 Freestyle @ 70% (Breath 1/5) - 15sec rest

100 Easy kick

Cool down: 100 Choice

Beginner

Warm up: 3 x (25 Body Position Kick or Scull / 75 Freestyle)

4 x 25 Freestyle (First 10 strokes fast & no breathing / rest easy) - 10sec rest

2 x 25 Freestyle @ 100% (Breath 1/2) - 15sec rest

2 x 50 Freestyle @ 90% (Breath 1/3) - 15sec rest

2 x 75 Freestyle @ 80% (Breath 1/4) - 15sec rest

2 x 100 Freestyle @ 70% (Breath 1/5) - 15sec rest

100 Easy kick

Cool down: 50 Choice