Endurance Session

Intention: Let's set a benchmark to work with in 2021! No pressure or stress, we're just gonna see how far you can swim in 15 minutes. It really doesn't matter how far that is today, 100m or 1km, it's just a starting measure to work with and improve upon over the year.

All the drills at the start of the session can be done with a swim snorkel if you have one and for the sculling you can choose to do an easy kick or use a pull buoy.

The 15min test swim should be done without any toys!

Advanced

Warm up: 200 Freestyle / 50 Choice x 4

4 x 100 (50 Body Position Kick/ 50 Freestyle) - 10sec rest

4 x 100 (50 Scull / 50 Freestyle) - 10sec rest

2 x 100 (50 6/1/6 Drill / 50 Freestyle Build) - 10sec rest

2 x 100 (50 6/3/6 Drill / 50 Freestyle Build) - 10sec rest

15min Test Swim (Count your laps and write them down!)

200 Easy freestyle kick

Cool down: 200 Choice

Intermediate

Warm up: 100 Freestyle / 50 Choice x 4

4 x 50 (25 Body Position Kick/ 25 Freestyle) - 10sec rest

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

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

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

15min Test Swim (Count your laps and write them down!)

100 Easy freestyle kick

Cool down: 100 Choice

Beginner

Warm up: 50 Freestyle / 50 Choice x 2

4 x 25 (12.5 Body Position Kick/ 12.5 Freestyle) - 10sec rest

4 x 25 (12.5 Scull / 12.5 Freestyle) - 10sec rest

2 x 25 (12.5 6/1/6 Drill / 12.5 Freestyle Build) - 10sec rest

2 x 25 (12.5 6/3/6 Drill / 12.5 Freestyle Build) - 10sec rest

15min Test Swim (Count your laps and write them down!)

50 Easy freestyle kick

Cool down: 50 Choice