Endurance Session #166

In this endurance session you will challenge yourself to swim faster and faster when the distances are getting shorter.

Always start your swim session with an easy warm up to get the muscles going, followed by a few drills to set yourself up for a good session.

The main set starts with a few 150's or 100's @ 80% effort level. This is a strong confident swim, but nothing too crazy fast. After you've done all of these, we go into an easy 100 or 50 recovery swim. This can be Freestyle or an easy breast or backstroke if you prefer.

Up next is a number of 100's or 50's @ 80% effort level. The same effort, but because the distance is shorter your pace should be a bit faster. AFter these we do another little recovery swim.

Last up in the main set is a number of 50's or 25's again at 80% effort, but because the distance is shorter your pace should be a bit faster. After this last bit of effort, do you recovery swim and cool down to let your heart rate go down gradually, and you recover quicker for your next swim.

Advanced

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

4 x 100 (50 Scull / 50 Freestyle) - 10sec rest

8 x 150 Freestyle @ 80% Effort Level - 20sec rest

100 Choice Easy Recovery

8 x 100 Freestyle @ 80% Effort Level - 20sec rest

100 Choice Easy Recovery

8 x 50 Freestyle @ 80%

100 Choice Easy Recovery

Cool down: 200 Choice

Intermediate

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

6 x 50 (25 Scull / 25 Freestyle) - 10sec rest

4 x 150 Freestyle @ 80% Effort Level - 20sec rest

50 Choice Easy Recovery

4 x 100 Freestyle @ 80% Effort Level - 20sec rest

50 Choice Easy Recovery

4 x 50 Freestyle @ 80%

50 Choice Easy Recovery

Cool down: 100 Choice

Beginner

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

4 x 50 (25 Scull / 25 Freestyle) - 10sec rest

4 x 100 Freestyle @ 80% Effort Level - 20sec rest

50 Choice Easy Recovery

4 x 50 Freestyle @ 80% Effort Level - 20sec rest

50 Choice Easy Recovery

4 x 25 Freestyle @ 80%

50 Choice Easy Recovery

Cool down: 50 Choice