Endurance Session

Intention: A descending set is great to push your pace after setting yourself up with good technique first. Do the first round easy and really focus on swimming with good technique, the second one a bit faster holding on to your technique and in the 3rd round get stronger and try to hold your technique.

Advanced

Warm up: 50 Choice / 200 Free x 4

8 x 100 (50 Body Position Kick or Scull / 50 Freestyle) - 10sec rest

3 x (Descend 1 - 3)

[100 Freestyle Kick - 10sec rest

200 Freestyle Pull - 10sec rest

400 Freestyle - 10sec rest

1min rest]

Cool down: 200 Choice

Intermediate

Warm up: 50 Choice / 100 Free x 4

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

3 x (Descend 1 - 3)

[50 Freestyle Kick - 10sec rest

150 Freestyle Pull - 10sec rest

300 Freestyle - 10sec rest

1min rest]

Cool down: 100 Choice

Beginner

Warm up: 50 Choice / 50 Free x 2

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

3 x (Descend 1 - 3)

[50 Freestyle Kick - 10sec rest

100 Freestyle Pull - 10sec rest

200 Freestyle - 10sec rest

1min rest]

Cool down: 50 Choice