Endurance Session

This is a great endurance session to get some distance in and midway through the session put some pace in as well. Start with an easy warm up and the Finger Drag Drill where you drag your fingertips through the water close to your body when bringing your arm forward over the water.

The main set is 4 times of 400, 300, 200 and 100, with round one done with a pull buoy @ 80% effort. Round two is an easy Freestyle @ 70%, round three is Freestyle but this time at 90%. Round 3 is your chance to apply some pressure and go for it! Round four is another Freestyle one, but at an easy 70%. Enjoy! :)

Advanced

Warm up: 200 Swim / 200 Pull / 100 Kick

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

4 x (#1: Pull @ 80% / #2: Freestyle @ 70% / #3: Freestyle @ 90% / #4: Freestyle @ 70%)

[400 - 20sec rest

300 - 20sec rest

200 - 20sec rest

100 - 1min rest]

Cool Down: 200 Choice

Intermediate

Warm up: 100 Swim / 100 Pull / 100 Kick

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

4 x (#1: Pull @ 80% / #2: Freestyle @ 70% / #3: Freestyle @ 90% / #4: Freestyle @ 70%)

[300 - 20sec rest

200 - 20sec rest

100 - 1min rest]

Cool Down: 100 Choice

Beginner

Warm up: 50 Swim / 50 Pull / 50 Kick

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

4 x (#1: Pull @ 80% / #2: Freestyle @ 70% / #3: Freestyle @ 90% / #4: Freestyle @ 70%)

[200 - 20sec rest

100 - 1min rest]

Cool Down: 100 Choice