Endurance Session

This set will push you to do a big total distance but broken up into different things to do it won't feel like a long swim at all. Work through the 400's, 300's or 200's and finish with a fast Freestyle one, give it your all!

Advanced

Warm up: 400 Swim

8 x 400 - 20sec rest

#1: Freestyle Pull @ 70%

#2: Freestyle Pull with Paddles @ 80%

#3: 25 Finger Drag Drill / 25 Freestyle x 8

#4: Individual Medley (100 of each stroke)

#5: Kick with Fins (Optional)

#6: 25 Fast / 75 Easy x 4

#7: Freestyle Build

#8: Freestyle Fast

Cool Down: 400 Choice

Intermediate

Warm up: 300 Swim

8 x 300 - 20sec rest

#1: Freestyle Pull @ 70%

#2: Freestyle Pull with Paddles @ 80%

#3: 25 Finger Drag Drill / 25 Freestyle x 6

#4: Individual Medley (75 of each stroke)

#5: Kick with Fins (Optional)

#6: 25 Fast / 75 Easy x 3

#7: Freestyle Build

#8: Freestyle Fast

Cool Down: 300 Choice

Beginner

Warm up: 200 Swim

8 x 200 - 20sec rest

#1: Freestyle Pull @ 70%

#2: Freestyle Pull with Paddles @ 80%

#3: 25 Finger Drag Drill / 25 Freestyle x 4

#4: Individual Medley (50 of each stroke)

#5: Kick with Fins (Optional)

#6: 25 Fast / 75 Easy x 2

#7: Freestyle Build

#8: Freestyle Fast

Cool Down: 200 Choice