Endurance Session

Intention: The main set today is 4 x 400, 300 or 200 Freestyle Descend. This means that each time you swim your distance you go a little faster. To up your speed think about swimming stronger to make the most out of each stroke. It's a good idea to count your strokes for a few laps each distance, the count should go up a little when going faster but there shouldn't be any big spikes as this indicates you lose your efficiency.

Advanced

Warm up: 500 Choice Swim

4 x (25 Body Position Kick / 75 Freestyle)

4 x 50 Freestyle Build - 20sec rest

4 x 400 Freestyle (Descend 1 - 4) - 30sec rest

Cool down: 200 Choice Swim

Intermediate

Warm up: 300 Choice Swim

4 x (25 Body Position Kick / 50 Freestyle)

4 x 50 Freestyle Build - 20sec rest

4 x 300 Freestyle (Descend 1 - 4) - 30sec rest

Cool down: 200 Choice Swim

Beginner

Warm up: 200 Choice Swim

4 x (25 Body Position Kick / 25 Freestyle)

4 x 25 Freestyle Build - 20sec rest

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

Cool down: 200 Choice Swim