Endurance Session

Intention: The main set will get you comfortable at a good strong pace at first, followed by a longer distance which you will build to fast. So each 400 (or 100 for the Beginner set) you start easy and gradually build to fast. This will really push you to change gears in a longer distance swim.

Advanced

Warm up: 200 Swim / 50 Kick x 4

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

4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

8 x 100 Freestyle @ 80% - 10sec rest

3 x 400 Freestyle Build - 20sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 50 Kick x 2

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

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

4 x 100 Freestyle @ 80% - 10sec rest

2 x 400 Freestyle Build - 30sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Kick x 2

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

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

4 x 50 Freestyle @ 80% - 10sec rest

4 x 100 Freestyle Build - 30sec rest

Cool down: 50 Choice