Endurance Session

Intention: Recover from the weekend with this relaxing technique/endurance swim (it was the Green Island Ocean Swim here, but could be any sporty weekend activity).

Advanced

Warm up: 400 Choice

4 x 100 (50 body position kick/50 Freestyle) - 10sec rest

4 x 50 Freestyle (count your strokes/-2 strokes each 50) - 10sec rest

3 x

[3 x 200 Freestyle - 20sec rest 1 @ 60% 2 @ 70% 3 @ 80%]

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice

4 x 50 (25 body position kick/25 Freestyle) - 10sec rest

4 x 50 Freestyle (count your strokes/-2 strokes each 50) - 10sec rest

3 x

[3 x 100 Freestyle - 20sec rest 1 @ 60% 2 @ 70% 3 @ 80%]

Cool down: 100 Choice

Beginner

Warm up: 100 Choice

4 x 50 (25 body position kick/25 Freestyle) - 10sec rest

4 x 25 Freestyle (count your strokes/-1 stroke each 25) - 10sec rest

3 x

[3 x 50 Freestyle - 20sec rest 1 @ 60% 2 @ 70% 3 @ 80%]

Cool down: 100 Choice