Endurance Session

Intention: This session will push you to go faster towards the end of a long swim, just like you would do in a race. Really push your pace in that last 500, 400, or 200 descend, you'll be surprised what you can smash out!

Advanced

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

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

1km Freestyle @ moderate pace - 30sec rest

3 x 500 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim / 50 Pull / 50 Kick x 2

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

800 Freestyle @ moderate pace - 30sec rest

3 x 400 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

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

400 Freestyle @ moderate pace - 30sec rest

3 x 200 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 50 Choice