Endurance Session

This session will give you an easy start to the new week. With lots of focus on technique at the start of the session, it'll be all about holding your form when swimming longer distances. An easy way to check this is to count your strokes each lap and keep the number low. As soon as you hit a lap with more than 2 strokes above your starting number, take a quick break to refocus and keep going.

Advanced

Warm up: 400 Choice

200 Body Position Kick (50 of each drill) - 20sec rest

200 Sculling (50 of each Scull) - 20sec rest

200 (50 Catch Drill/50 Pull Through Drill x 2) - 20sec rest

200 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

400 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

800 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

4 x 200 Freestyle @ 80% (Aim for the same stroke count as the 70% distances) - 30sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice

100 Body Position Kick (25 of each drill) - 20sec rest

100 Sculling (25 of each Scull) - 20sec rest

100 (50 Catch Drill/50 Pull Through Drill) - 20sec rest

200 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

400 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

600 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

4 x 100 Freestyle @ 80% (Aim for the same stroke count as the 70% distances) - 30sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Choice

100 Body Position Kick (25 of each drill) - 20sec rest

100 Sculling (25 of each Scull) - 20sec rest

100 (50 Catch Drill/50 Pull Through Drill) - 20sec rest

100 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

200 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

400 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

2 x 100 Freestyle @ 80% (Aim for the same stroke count as the 70% distances) - 30sec rest

Cool down: 100 Choice