Endurance Session

Intention: Today's endurance session is all about setting yourself up with good technique and focus on holding this form throughout your 50's or 100's at a steady 75%. Make sure you time yourself for the 50's or 100's to make sure you hold the same pace and if you're doing this set by yourself you can count your strokes per lap to make sure you are holding your form. If your strokes per lap go up too much have an extra little break to reset.

Advanced

Warm up: 400 Swim / 100 Kick x 2

4 x 100 (50 Balance Kick on side / 50 Freestyle easy) - 10sec rest

8 x 100 Freestyle @ 75% (focus on holding good form and steady pace) - 10sec rest

4 x 100 (50 Shark Fin Drill / 50 Freestyle easy) - 10sec rest

8 x 100 Freestyle @ 75% (focus on holding good form and steady pace) - 10sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Kick x 2

4 x 50 (25 Balance Kick on side / 25 Freestyle easy) - 10sec rest

6 x 100 Freestyle @ 75% (focus on holding good form and steady pace) - 10sec rest

4 x 50 (25 Shark Fin Drill / 25 Freestyle easy) - 10sec rest

6 x 100 Freestyle @ 75% (focus on holding good form and steady pace) - 10sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Kick x 2

4 x 50 (25 Balance Kick on side / 25 Freestyle easy) - 10sec rest

8 x 50 Freestyle @ 75% (focus on holding good form and steady pace) - 10sec rest

4 x 50 (25 Shark Fin Drill / 25 Freestyle easy) - 10sec rest

8 x 50 Freestyle @ 75% (focus on holding good form and steady pace) - 10sec rest

Cool down: 50 Choice