Endurance Session

Intention: Today's session is a true endurance session in which you will push yourself to the limit. Do this session on a day you feel good and give it your all. The first distance you do as a build which means you start easy and gradually build to fast. Then you swim 10 or 6 x 100, or 4 x 50 at race pace with 10sec rest in between. Time yourself for these and try to keep them all at a similar time. To finish off you swim the same distance you started with but all at race pace! Based on your 100's or 50's times set yourself a goal and go for gold!

Advanced

Warm up: 200 Swim / 100 Pull / 100 Kick

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

1km Freestyle Build - 30sec rest 10 x 100 Freestyle @ Race Pace - 10sec rest

1km Freestyle @ Race Pace

Cool down: 200 Choice Easy

Intermediate

Warm up: 100 Swim / 100 Pull / 100 Kick

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

600 Freestyle Build - 30sec rest

6 x 100 Freestyle @ Race Pace - 10sec rest

600 Freestyle @ Race Pace

Cool down: 100 Choice Easy

Beginner

Warm up: 50 Swim / 50 Pull / 50 Kick

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

200 Freestyle Build - 30sec rest

4 x 50 Freestyle @ Race Pace - 10sec rest

200 Freestyle @ Race Pace

Cool down: 100 Choice Easy