Endurance Session

Intention: In this endurance session we are pushing your distance with a good old pyramid! :) The intention is to hold our form even though the distances get longer. You can test this by counting strokes for 25m at the start of each 100m.

Advanced

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

4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

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

100 Freestyle / 200 Freestyle / 400 Freestyle / 800 Freestyle

400 Freestyle / 200 Freestyle / 100 Freestyle

@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low)

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

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

100 Freestyle / 200 Freestyle / 400 Freestyle /

200 Freestyle / 100 Freestyle

@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low)

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

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

50 Freestyle / 100 Freestyle / 200 Freestyle /

100 Freestyle / 50 Freestyle

@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low)

Cool down: 50 Choice