Endurance Session

Intention: In today's session we start with an easy 60% effort, which gives you the chance to really focus on your technique and get it right. Each distance you go a bit faster, but the goal is to keep your stroke efficient and hold your form. To check this, count your strokes for a lap every now and then and try to hold about the same strokes, or maybe a few more per lap when going faster. Give it your all in the last distance!

Advanced

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 100 (50 Choice Drill / 50 Freestyle) - 10sec rest

800 Freestyle @ 60% Effort - 10sec rest

800 Freestyle @ 70% Effort - 20sec rest

800 Freestyle @ 80% Effort - 30sec rest

800 Freestyle @ 90% Effort - 40sec rest

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim / 100 Pull / 100 Kick

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

500 Freestyle @ 60% Effort - 10sec rest

500 Freestyle @ 70% Effort - 20sec rest

500 Freestyle @ 80% Effort - 30sec rest

500 Freestyle @ 90% Effort - 40sec rest

Cool down: 100 Choice

Beginner

Warm up: 50 Swim / 50 Pull / 50 Kick

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

300 Freestyle @ 60% Effort - 10sec rest

300 Freestyle @ 70% Effort - 20sec rest

300 Freestyle @ 80% Effort - 30sec rest

300 Freestyle @ 90% Effort - 40sec rest

Cool down: 100 Choice