Endurance Session

Intention: In this set we're breaking a long distance up and will get faster with each part. This little break will give you a chance to make sure you stay focussed on your technique and we'll be pushing your pace towards the end!

Advanced

Warm up: 200 Freestyle / 50 Kick x 4

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

4 x 50 Freestyle (Descend 1 - 4) - 10sec rest

3 x

[4 x 200 Freestyle (Descend 1 - 4) - 15sec rest

4 x 50 Kick (Descend 1 - 4)

Cool down: 200 Choice

Intermediate

Warm up: 100 Freestyle / 50 Kick x 4

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

4 x 25 Freestyle (Descend 1 - 4) - 10sec rest

2 x

[4 x 200 Freestyle (Descend 1 - 4) - 15sec rest

4 x 25 Kick (Descend 1 - 4)

Cool down: 100 Choice

Beginner

Warm up: 50 Freestyle / 50 Kick x 4

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

4 x 25 Freestyle (Descend 1 - 4) - 10sec rest

2 x

[4 x 100 Freestyle (Descend 1 - 4) - 15sec rest

4 x 25 Kick (Descend 1 - 4)

Cool down: 50 Choice