Endurance Session

Today's Endurance Session starts nice and easy with Body Position Kick Drills and easy Freestyle. Set 2 will get you going with Freestyle Pull @ 80%, this pace should be a strong and confident swim. Really focus on grabbing the water and getting the most out of each stroke by using your body rotation for extra strength. You get a rest in the 3rd set which is Freestyle @ 70%, nice and easy pace. The last set is Freestyle @ 90%, give everything you've got in this set, but still keep to the rest. Have fun!

Advanced

Warm up: 400 Choice / 200 Pull / 100 Kick

4 x

(Set 1: 50 Body Position kick/50 Freestyle, repeat

Set 2: Freestyle pull with Pull Buoy @ 80%

Set 3: Freestyle @ 70%

Set 4: Freestyle @ 90%)

[400 - 30sec rest

300 - 20sec rest

200 - 10sec rest

100 - 1min rest]

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice / 100 Pull / 100 Kick

4 x

(Set 1: 50 Body Position kick/50 Freestyle, repeat

Set 2: Freestyle pull with Pull Buoy @ 80%

Set 3: Freestyle @ 70%

Set 4: Freestyle @ 90%)

[300 - 20sec rest

200 - 10sec rest

100 - 1min rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Choice / 50 Pull / 50 Kick

4 x

(Set 1: 50 Body Position kick/50 Freestyle, repeat

Set 2: Freestyle pull with Pull Buoy @ 80%

Set 3: Freestyle @ 70%

Set 4: Freestyle @ 90%)

[200 - 10sec rest

100 - 1min rest]

Cool down: 100 Choice