Endurance Session

Today's Session is a great endurance set to push your limits. First swimming 300, 200 or 100 build with a pull buoy, followed by a few fast one. And we'll do this again but without the pull buoy. Don't peak to early but make sure to smash out those fast ones! Think long and strong strokes, especially when you get tired.

Advanced

Warm up: 400 Choice

4 x 100 (50 scull / 50 pull with pull buoy) - 10sec rest

4 x 50 Freestyle Build - 15sec rest

2 x 300 Pull with pull buoy (Build) - 20sec rest

3 x 300 Pull with Pull Buoy @ 90% - 30sec rest

2 x 300 Freestyle (Build) - 20sec rest

3 x 300 Freestyle @ 90% - 30sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice

4 x 50 (25 scull / 25 pull with pull buoy) - 10sec rest

4 x 50 Freestyle Build - 15sec rest

2 x 200 Pull with pull buoy (Build) - 20sec rest

2 x 200 Pull with Pull Buoy @ 90% - 30sec rest

2 x 200 Freestyle (Build) - 20sec rest

2 x 200 Freestyle @ 90% - 30sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Choice

4 x 50 (25 scull/25 pull with pull buoy) - 10sec rest

4 x 25 Freestyle Build - 15sec rest

2 x 100 Pull with pull buoy (Build) - 20sec rest

200 Pull with Pull Buoy @ 90% - 30sec rest

2 x 100 Freestyle (Build) - 20sec rest

200 Freestyle @ 90% - 30sec rest

Cool down: 100 Choice