Endurance Session

Intention: This session will push you to hold a strong (endurance) race pace. Start with your 500, 300 or 200 Freestyle build, which means you start easy and gradually build your pace to strong. Then swim 5, 3 or 2 times 100 Freestyle at this same strong pace with only 10sec rest in between 100's. Time these 100's and calculate your final race pace 500, 300 or 200 Freestyle based on this pace and try to smash this!

And we'll do it aaaaallll again :)

Advanced

Warm up: 200 Swim / 100 Pull / 100 Kick

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

2 x [500 Freestyle Build - 30sec rest

5 x 100 Freestyle @ 80% - 10sec rest

500 Freestyle @ 80% - 1min rest]

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim / 100 Pull / 100 Kick

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

2 x [300 Freestyle Build - 30sec rest

3 x 100 Freestyle @ 80% - 10sec rest

300 Freestyle @ 80% - 1min rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Kick

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

2x [200 Freestyle Build - 30sec rest

2 x 100 Freestyle @ 80% - 10sec rest

200 Freestyle @ 80% - 1min rest]

Cool down: 200 Choice