Endurance Session

Intention: Today's session will push you to switch between easy and fast pace. Switching from easy to fast will get your heart rate up quickly, but switching from fast too easy is not that easy either. To manage this try to control your breathing, deep breath in and out, this will help you to get your heart rate down.

Finishing off with a distance for time! Go hard!

Advanced

Warm up: 200 Swim Choice / 50 Kick x 2

4 x 50 (25 6/1/6 Drill / 25 Freestyle) - 10sec rest

4 x 50 (25 6/3/6 Drill / 25 Freestyle) - 10sec rest

5 x 500 Freestyle

#1: Swim only the 1st 50 Fast

#2: Swim only the 3rd 50 Fast

#3: Swim only the 5th 50 Fast

#4: Swim only the 7th 50 Fast

#5: Swim only the 9th 50 Fast

(When not swimming fast, swim at a comfortable 75% effort level)

500 Freestyle Fast for Time!

200 Easy kick

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim Choice / 50 Kick x 2

3 x 50 (25 6/1/6 Drill / 25 Freestyle) - 10sec rest

3 x 50 (25 6/3/6 Drill / 25 Freestyle) - 10sec rest

4 x 400 Freestyle

#1: Swim only the 1st 50 Fast

#2: Swim only the 3rd 50 Fast

#3: Swim only the 5th 50 Fast

#4: Swim only the 7th 50 Fast

(When not swimming fast, swim at a comfortable 75% effort level)

400 Freestyle Fast for Time!

100 Easy kick

Cool down: 100 Choice

Beginner

Warm up: 50 Swim Choice / 50 Kick x 2

2 x 50 (25 6/1/6 Drill / 25 Freestyle) - 10sec rest

2 x 50 (25 6/3/6 Drill / 25 Freestyle) - 10sec rest

4 x 100 Freestyle

#1: Swim only the 1st 25 Fast

#2: Swim only the 2nd 25 Fast

#3: Swim only the 3rd 25 Fast

#4: Swim only the 4th 25 Fast

(When not swimming fast, swim at a comfortable 75% effort level)

100 Freestyle Fast for Time!

50 Easy kick

Cool down: 50 Choice