Endurance Session

Intention: For this session I would like you to set a 200, 400 or 800 Freestyle Goal Time. Look back in your training log and see what you've done before and pick a time faster than you best time. Based on this goal time you can calculate your times for the different distances in your main set. At the start when swimming the short distances this pace will feel really easy, your goal is to keep making it feel easy, don't tense up and try to make your goal time for the full distance.

Let me know in the comments below if you made your goal time!

Advanced

Warm up: 400 Swim / 200 Pull / 100 Kick

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

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

8 x 100 Freestyle @ 800m Goal Pace - 10sec rest

4 x 200 Freestyle @ 800m Goal Pace - 10sec rest

2 x 400 Freestyle @ 800m Goal Pace - 10sec rest

800 Freestyle @ 800m Goal Pace

200 Easy kick

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

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

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

8 x 50 Freestyle @ 400m Goal Pace - 10sec rest

4 x 100 Freestyle @ 400m Goal Pace - 10sec rest

2 x 200 Freestyle @ 400m Goal Pace - 10sec rest

400 Freestyle @ 400m Goal Pace

100 Easy kick

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

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

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

8 x 25 Freestyle @ 200m Goal Pace - 10sec rest

4 x 50 Freestyle @ 200m Goal Pace - 10sec rest

2 x 100 Freestyle @ 200m Goal Pace - 10sec rest

200 Freestyle @ 200m Goal Pace

50 Easy kick

Cool down: 50 Choice