Endurance Session

Intention: In this session you start easy at 60% effort level for 100 meters. Time your 100 freestyle and double your time, this is the time you should beat in the 200 Freestyle. Take your average 100 pace you did in the 200, time this by 3 to work out your time to beat in the 300 freestyle. Use your average 100 pace you did in the 300 freestyle to calculate your time to beat in the 400. Every distance you should be going a bit faster. Don't peak too early! :)

Advanced

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

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

3 x

[100 Freestyle @ 60% - 10sec rest

200 Freestyle @ 70% - 20sec rest

300 Freestyle @ 80% - 30sec rest

400 Freestyle @ 90% - 1min rest]

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim / 50 Pull / 50 Kick x 2

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

2 x

[100 Freestyle @ 60% - 10sec rest

200 Freestyle @ 70% - 20sec rest

300 Freestyle @ 80% - 30sec rest

400 Freestyle @ 90% - 1min rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

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

100 Freestyle @ 60% - 10sec rest

200 Freestyle @ 70% - 20sec rest

300 Freestyle @ 80% - 30sec rest

400 Freestyle @ 90% - 1min rest

Cool down: 50 Choice