Endurance Session

Intention: In todays session were building endurance in our kicks and pull first, followed by the complete stroke. Isolating the kicks and pull first really gives you a chance to focus on your technique and think about what your doing. Try to hold your form and technique throughout the whole session.

Advanced

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

4 x 100 (50 Balance Kick / 50 Freestyle easy) - 10sec rest

4 x (#1 & 3: 70%, #2 & 4: 80%)

[100 Freestyle Kick - 10sec rest

200 Freestyle Pull - 15sec rest

300 Freestyle - 20sec rest

1min extra rest]

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

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

3 x (#1 & 3: 70%, #2: 80%)

[100 Freestyle Kick - 10sec rest

200 Freestyle Pull - 15sec rest

300 Freestyle - 20sec rest

1min extra rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

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

2 x (#1: 70%, #2: 80%)

[100 Freestyle Kick - 10sec rest

200 Freestyle Pull - 15sec rest

300 Freestyle - 20sec rest

1min extra rest]

Cool down: 50 Choice