Endurance Session

Intention: The Body Position Kick and Freestyle Descend should really get your heart rate up in the fast ones. So by the time you get to the 10 x 100 or 50 you should feel quite tired already. The goal is to focus on your technique and hold your form for all 10 and hold a steady pace. These should be done at 75%, there is 2 ways to set your goal time: 1. base your time on your fastest 100 Freestyle time calculate what 75% of the effort would be, or 2. base your time on your 15min swim pace and pick a time just a bit faster than that pace.

Advanced

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

3 x 100 (Change Body Position Kick each 25 / Descend 1 - 3) - 10sec rest

200 Freestyle Easy

3 x 300 Freestyle (Descend 1 - 3) - 20sec rest

200 Freestyle Easy

10 x 100 Freestyle @ 80% - 10sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 Body Position Kick (Descend 1 - 4) - 10sec rest

100 Freestyle Easy

3 x 200 Freestyle (Descend 1 - 3) - 20sec rest

100 Freestyle Easy

10 x 100 Freestyle @ 80% - 10sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 25 Body Position Kick (Descend 1 - 4) - 10sec rest

50 Freestyle Easy

3 x 100 Freestyle (Descend 1 - 3) - 20sec rest

50 Freestyle Easy

10 x 50 Freestyle @ 80% - 10sec rest

Cool down: 50 Choice