Endurance Session

Intention: Swim your 100's or 200's with a little rest in between at a strong but comfortable pace to really push how far you can swim at a good pace.

To set your interval time, time your first 100 or 200 Freestyle and add 15sec to it. So for example if you swim your 100 Freestyle in a 1:50, you will be leaving on the 2:05.

Advanced

Warm up: 400 Choice

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

4 x 50 Freestyle (count your strokes/-2 strokes each 50) - 10sec rest

10 x 200 Freestyle @ 80% (on the interval time explained above)

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice

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

4 x 25 Freestyle (count your strokes/-1 strokes each 25) - 10sec rest

10 x 100 Freestyle @ 80% (on the interval time explained above)

Cool down: 100 Choice

Beginner

Warm up: 100 Choice

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

4 x 25 Freestyle (count your strokes/-1 strokes each 25) - 10sec rest

6 x 100 Freestyle @ 80% (on the interval time explained above)

Cool down: 50 Choice