Endurance Session #151

This is an endurance set mixed in with a bit of speed as well. Start with an easy Choice warm up, followed by Body Position Kick Drills and Freestyle with a low stroke count. This will set you up with an efficient stroke for the main set.

The main set starts with a few 150's broken up on 50 Freestyle with the Pull Buoy @ 70%, which is nice and easy, followed by 100 Freestyle @ 80%, which is a stronger pace. Try to keep your hips and legs up high when getting rid of the pull buoy after the first 50.

Then we go into a few 200's or 100's which we'll descend. This means that the first 100 or 200 is easy, the second one a bit faster etc. Keep track of your times to make sure you actually faster when putting more effort in.

We finish the main set with 50's or 25's of Freestyle Kick, some fast and some easy. Give it everything you have left!

Of course, finish with an easy cool down to slowly bring your heart rate back down after this big main set.

Advanced

Warm up: 400 Choice

6 x 100 (50 Body Position Kick / 50 Freestyle Low Stroke Count) - 10sec rest

6 x 150 (50 Pull @ 70% / 100 Freestyle @ 80%) @ 75% - 15sec rest

6 x 200 Freestyle (Descend 1 - 3 & 4 - 6) - 20sec rest

6 x 50 Kick (2 Fast / 1 Easy x 2) - 20sec rest

Cool down: 200 choice

Intermediate

Warm up: 200 Choice

6 x 50 (25 Body Position Kick / 25 Freestyle Low Stroke Count) - 10sec rest

4 x 150 (50 Pull @ 70% / 100 Freestyle @ 80%) - 15sec rest

4 x 200 Freestyle (Descend 1 - 4) - 20sec rest

4 x 50 Kick (1 Fast / 1 Easy x 2) - 20sec rest

Cool down: 100 choice

Beginner

Warm up: 100 Choice

4 x 50 (25 Body Position Kick / 25 Freestyle Low Stroke Count) - 10sec rest

2 x 150 (50 Pull @ 70% / 100 Freestyle @ 80%) - 15sec rest

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

4 x 25 Kick (1 Fast / 1 Easy x 2) - 20sec rest

Cool down: 100 Choice