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Endurance Session

Today's Endurance Session is all about setting yourself up with good technique, done with the body position kick drills, followed by the 50's or 25's Freestyle where you count your strokes and do 1 or 2 strokes less each time. Now you should have a good body position and a strong and effective stroke, ready for the main set. In the main set you swim the same distance 4 times, the first one is super nice and easy so this is your opportunity to keep going with that nice technique. The second one is a little fast, say 75%, which means you keep your nice long stroke but you just get a bit stronger in the underwater phase of your stroke. Number 3 is about 85%, try to hold your form but just get stronger and start applying pressure in your kick. The last one is at 100% effort, but your goal is to not add too many strokes each lap. If you see a big spike in your stroke count this means you are losing your efficiency and you're probably not going any faster, you're just putting more effort in. Go for it!


Advanced

Warm up: 200 Swim / 200 Pull / 100 Kick

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

4 x 50 Freestyle (-2 Strokes each 50) - 10sec rest

4 x 800 Freestyle (Descend 1 - 4) - 30sec rest

Cool Down: 200 Choice

Intermediate

Warm up: 100 Swim / 100 Pull / 100 Kick

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

4 x 25 Freestyle (-1 Stroke each 25) - 10sec rest

4 x 400 Freestyle (Descend 1 - 4) - 30sec rest

Cool Down: 100 Choice

Beginner

Warm up: 50 Swim / 50 Pull / 50 Kick

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

4 x 25 Freestyle (-1 Stroke each 25) - 10sec rest

4 x 200 Freestyle (Descend 1 - 4) - 30sec rest

Cool Down: 100 Choice

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