Endurance Session

Intention: Todays pyramid session is a great way to build you confidence for longer distances. We slowly build up the distance and once you've reach the top you just build it back down. The key is to hold your form throughout the session!

Advanced

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

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

200 Freestyle / 400 Pull / 600 Freestyle / 800 Pull

600 Freestyle / 400 Pull / 200 Freestyle All at Moderate Pace - 20sec rest after each distance

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

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

100 Freestyle / 200 Pull / 400 Freestyle / 600 Pull

400 Freestyle / 200 Pull / 100 Freestyle All at Moderate Pace - 20sec rest after each distance

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

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

50 Freestyle / 100 Pull / 200 Freestyle / 300 Pull

200 Freestyle / 100 Pull / 50 Freestyle All at Moderate Pace - 20sec rest after each distance

Cool down: 50 Choice