Endurance Session #145

This Endurance Session is all at an easy pace, but stay focussed as the focus is on swimming efficiently. The Body Position and Balance Kick will get you set up with a streamlined body position. Reducing resistance with a good body position is really important in swimming as water is much denser than air and every bit of added resistance makes swimming so much harder.

Every distance in the pyramid in the main set starts with 25 or 50 Body Position or Balance Kick. The Freestyle is all at 70% effort which is an easy and comfortable pace. The aim of the game is to count your strokes every lap and keep the number low. In a 25 meter pool the goal is to get this under 20 strokes and in a 50 meter pool under 40 strokes (counting both arms).

Advanced

Warm up: 400 Choice

8 x 50 (25 Body Position or Balance Kick / 25 Freestyle Easy) - 10sec rest

Start every distance with 50 Body Position or Balance Kick

All Freestyle @ 70% (Count strokes every lap and keep low number)

100 Freestyle - 20sec rest

200 Freestyle - 20sec rest

400 Freestyle - 20sec rest

800 Freestyle - 20sec rest

400 Freestyle - 20sec rest

200 Freestyle - 20sec rest

100 Freestyle - 20sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice

4 x 50 (25 Body Position or Balance Kick / 25 Freestyle Easy) - 10sec rest

Start every distance with 50 Body Position or Balance Kick

All Freestyle @ 70% (Count strokes every lap and keep low number)

100 Freestyle - 20sec rest

200 Freestyle - 20sec rest

300 Freestyle - 20sec rest

400 Freestyle - 20sec rest

300 Freestyle - 20sec rest

200 Freestyle - 20sec rest

100 Freestyle - 20sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Choice

4 x 50 (25 Body Position or Balance Kick / 25 Freestyle Easy) - 10sec rest

Start every distance with 25 Body Position or Balance Kick

All Freestyle @ 70% (Count strokes every lap and keep low number)

50 Freestyle - 20sec rest

100 Freestyle - 20sec rest

150 Freestyle - 20sec rest

200 Freestyle - 20sec rest

150 Freestyle - 20sec rest

100 Freestyle - 20sec rest

50 Freestyle - 20sec rest

Cool down: 100 Choice