Endurance Session
- Irene Cats
- Nov 1, 2020
- 1 min read
Intention: Train yourself to be able to build your pace in a big swim. Everything is at 80% effort level, but for a 50 meter distance this pace will be faster than for 150 meters.
Advanced
Warm up: 200 Swim Choice / 200 Pull with Pull Buoy / 100 Swim Choice
4 x 100 (50 Scull / 50 Freestyle) - 10sec rest
8 x 150 Freestyle @ 80% Effort Level - 20sec rest
100 Choice Easy Recovery
8 x 100 Freestyle @ 80% Effort Level - 20sec rest
100 Choice Easy Recovery
8 x 50 Freestyle @ 80%
100 Choice Easy Recovery
Cool down: 200 Choice
Intermediate
Warm up: 100 Swim Choice / 100 Pull with Pull Buoy / 100 Swim Choice
6 x 50 (25 Scull / 25 Freestyle) - 10sec rest
4 x 150 Freestyle @ 80% Effort Level - 20sec rest
50 Choice Easy Recovery
4 x 100 Freestyle @ 80% Effort Level - 20sec rest
50 Choice Easy Recovery
4 x 50 Freestyle @ 80%
50 Choice Easy Recovery
Cool down: 100 Choice
Beginner
Warm up: 50 Swim Choice / 50 Pull with Pull Buoy / 50 Swim Choice
4 x 50 (25 Scull / 25 Freestyle) - 10sec rest
4 x 100 Freestyle @ 80% Effort Level - 20sec rest
50 Choice Easy Recovery
4 x 50 Freestyle @ 80% Effort Level - 20sec rest
50 Choice Easy Recovery
4 x 25 Freestyle @ 80%
50 Choice Easy Recovery
Cool down: 50 Choice
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