Endurance Session

Intention: Today's session will push you to up your speed while swimming further, a great challenge! If you know your effort paces, take a moment to calculate your goal times before the session so you know exactly what times to hit. If you're not sure, make an effort to time your swims so you at least know if you actually got faster further in the set. Sometimes we think we think we swim faster as we put more effort in, but this doesn't always result in faster times as we lose efficiency.

Advanced

Warm up: 400 Swim / 200 Kick

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

200 Freestyle 60% effort - 10sec rest

400 Freestyle 70% effort - 20sec rest

600 Freestyle 80% effort - 30sec rest

800 Freestyle 90% effort - 1min rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Kick

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

100 Freestyle 60% effort - 10sec rest

200 Freestyle 70% effort - 20sec rest

300 Freestyle 80% effort - 30sec rest

400 Freestyle 90% effort - 1min rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Kick

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

50 Freestyle 60% effort - 10sec rest

100 Freestyle 70% effort - 20sec rest

150 Freestyle 80% effort - 30sec rest

200 Freestyle 90% effort - 1min rest

Cool down: 100 Choice