Endurance Session

Today's session is a great opportunity to set yourself up with a strong and long stroke at an easy pace and build work your way up to a moderate and a fast pace while holding your form.

Start with an easy 400, 200 or 100 Choice Swim to get the body going. Do whatever stroke you'd like to do. After the warm up you'll go through all 4 different sculling positions, to enhance your feel of the water. Sculling is a great way to improve your grip on the water which will help you to make the most out of each stroke later on the set.

The main set consists of 3 x 100 Freestyle @ Easy Pace, this is your opportunity to set yourself up for what's to come. Count your strokes each lap and get it down to or below 20 per 25 meters, or 40 per 50 meters. Next up is 2 x 150 Freestyle @ Moderate Pace, which means we're just focusing on getting stronger in the underwater phase of your stroke. Your stroke count might go up by 1 or 2 strokes, but that should be all. To finish the set off you'll do 300 Freestyle @ Fast Pace. Give it your all but also keep checking in with your stroke count to make sure you don't lose your form. Go for it!

Advanced

Warm Up: 400 Choice

4 x 100 (50 scull / 50 Freestyle Smooth) - 10sec rest

3 x

[3 x 100 Freestyle @ Easy Pace - 15sec rest

2 x 150 Freestyle @ Moderate Pace - 15sec rest

300 Freestyle @ Fast Pace - 15sec rest

100 Choice Easy]

Cool down: 200 Choice

Intermediate

Warm Up: 200 Choice

4 x 50 (25 scull / 25 Freestyle Smooth) - 10sec rest

2 x

[3 x 100 Freestyle @ Easy Pace 15sec rest

2 x 150 Freestyle @ Moderate Pace - 15sec rest

300 Freestyle @ Fast Pace - 15sec rest

100 Choice Easy]

Cool down: 100 Choice

Beginner

Warm Up: 100 Choice

4 x 50 (25 scull / 25 Freestyle Smooth) - 10sec rest

3 x 100 Freestyle @ Easy Pace - 15sec rest

2 x 150 Freestyle @ Moderate Pace - 15sec rest

300 Freestyle @ Fast Pace - 15sec rest

100 Choice Easy

Cool down: 100 Choice