Endurance Session

Intention: Practice being able to start strong, stretch out in the middle and finish strong.

Advanced

Warm up: 200 Swim Choice / 200 Pull with Pull Buoy / 100 Kick

4 x 100 (50 Straight arm Scull with easy kick / 50 Freestyle) - 10sec rest

5 x 400 Freestyle (100 @ 90% / 200 @ 70% / 100 @ 100%) - 30sec rest

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim Choice / 100 Pull with Pull Buoy / 50 Kick

4 x 50 (25 Straight arm Scull with easy kick / 25 Freestyle) - 10sec rest

5 x 300 Freestyle (100 @ 90% / 100 @ 70% / 100 @ 100%) - 30sec rest

Cool down: 100 Choice

Beginner

Warm up: 50 Swim Choice / 50 Pull with Pull Buoy / 50 Kick

4 x 50 (25 Straight arm Scull with easy kick / 25 Freestyle) - 10sec rest

5 x 200 Freestyle (50 @ 90% / 100 @ 70% / 50 @ 100%) - 30sec rest

Cool down: 50 Choice