Endurance Session

Intention: Today is a perfect endurance session to check how your training is going. Every set of 100's or 50's you should be going about 5sec faster. So if you swim your first set at 1:50, your second set should be at 1:45 and your last set at 1:40. Keep yourself accountable by using a pace clock or your watch to keep track of your times and rest.

Advanced

Warm up: 200 Swim / 100 Pull / 100 Kick x 2

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

10 x 100 Freestyle @ 60% - 10sec rest 10 x 100 Freestyle @ 70% - 10sec rest

10 x 100 Freestyle @ 80% - 10sec rest

Cool down: 200 Choice Easy

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

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

6 x 100 Freestyle @ 60% - 15sec rest 6 x 100 Freestyle @ 70% - 15sec rest

6 x 100 Freestyle @ 80% - 15sec rest

Cool down: 100 Choice Easy

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

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

6 x 50 Freestyle @ 60% - 20sec rest 6 x 50 Freestyle @ 70% - 20sec rest

6 x 50 Freestyle @ 80% - 20sec rest

Cool down: 50 Choice Easy