Endurance Session

Intention: This endurance session will give you a good distance, but broken up it will fly past super quickly. Broken up in 500's, 300's or 200's each distance will be a different pace and either Freestyle or Freestyle Pull. Pull is done with a pull buoy between your legs to keep your legs up, which means you don't have to kick at all. When swimming with a pull buoy try to engage your core more than usual and get the strength in your stroke from the rotation and your lats.

Advanced

Warm up: 200 Swim / 100 Kick x 2

4 x 100 (50 Choice Drill / 50 Freestyle Smooth) - 10sec rest

6 x 500 Freestyle - 20sec rest

#1 - Freestyle @ 70%

#2 - Freestyle Pull Build

#3 - Freestyle @ 80%

#4 - Freestyle Pull @ 70%

#5 - Freestyle @ 90%

#6 - Freestyle @ 60%

Cool down: 100 Choice Swim

Intermediate

Warm up: 200 Swim / 100 Kick

4 x 50 (25 Choice Drill / 25 Freestyle Smooth) - 10sec rest

6 x 300 Freestyle - 20sec rest

#1 - Freestyle @ 70%

#2 - Freestyle Pull Build

#3 - Freestyle @ 80%

#4 - Freestyle Pull @ 70%

#5 - Freestyle @ 90%

#6 - Freestyle @ 60%

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 100 Kick

4 x 50 (25 Choice Drill / 25 Freestyle Smooth) - 10sec rest

6 x 200 Freestyle - 20sec rest

#1 - Freestyle @ 70%

#2 - Freestyle Pull Build

#3 - Freestyle @ 80%

#4 - Freestyle Pull @ 70%

#5 - Freestyle @ 90%

#6 - Freestyle @ 60%

Cool down: 100 Choice