Endurance Session

Intention: In this endurance session you will be swimming the long distances with a pull buoy, which means you will be swimming with your arms and no kicking. The pull buoy will ensure you are swimming with a good body position (high hips and legs). While you're swimming with the pull buoy really focus on using your body rotation to generate power in your stroke, this way you'll be able to swim stronger for longer.

Swim the distances with pull buoy @ 80% effort level, which means a strong and confident stroke. The 100 or 50 Choice Easy is active recovery and you should be feeling about ready to go for your next Pull distance when you finish these.

Advanced

Warm up: 200 Swim Choice / 200 Pull with Pull Buoy / 100 Swim Choice

4 x 50 (25 Body Position kick with arms next to you and rotation / 25 Freestyle) - 10sec rest

4 x 50 (25 Body Position kick with arms in front of you and rotation / 25 Freestyle) - 10sec rest

100 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

100 Choice Easy - 10sec rest

200 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 100 Choice Easy - 10sec rest

300 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

100 Choice Easy - 10sec rest

400 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 100 Choice Easy - 10sec rest

300 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 100 Choice Easy - 10sec rest

200 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 100 Choice Easy - 10sec rest

100 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

100 Choice Easy - 10sec rest

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim Choice / 100 Pull with Pull Buoy / 100 Swim Choice

3 x 50 (25 Body Position kick with arms next to you and rotation / 25 Freestyle) - 10sec rest

3 x 50 (25 Body Position kick with arms in front of you and rotation / 25 Freestyle) - 10sec rest

50 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

50 Choice Easy - 10sec rest

100 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

200 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

50 Choice Easy - 10sec rest

250 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

200 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

100 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

50 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

50 Choice Easy - 10sec rest

Cool down: 100 Choice

Beginner

Warm up: 50 Swim Choice / 50 Pull with Pull Buoy / 50 Swim Choice

2 x 50 (25 Body Position kick with arms next to you and rotation / 25 Freestyle) - 10sec rest

2 x 50 (25 Body Position kick with arms in front of you and rotation / 25 Freestyle) - 10sec rest

50 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

50 Choice Easy - 10sec rest

100 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

150 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

50 Choice Easy - 10sec rest

200 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

150 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

100 Freestyle Pull with Pull Buoy @ 80% - 20sec rest 50 Choice Easy - 10sec rest

50 Freestyle Pull with Pull Buoy @ 80% - 20sec rest

50 Choice Easy - 10sec rest

Cool down: 50 Choice