Endurance Session #211

This Endurance Swim Session starts with an easy warm-up, followed by the balance kick drill. Have one arm out in front, the other arm next to you and slightly rotate your body. Kick your legs and look straight down, only turning your head to take a breath, or you can do this drill with a snorkel. Focus on keeping your hips and legs up by pushing your fingertips of your leading arm down.

The main set is a fun and challenging one at the same time. We go through the set 3 or 4 times, with rounds 1 and 3 at a comfortable easy 70% effort and rounds 2 and 4 at a confident and strong 80% effort. By breaking the distance up with kick, pull and full freestyle, it'll feel like you'll smash this set in no time!

Advanced

Warm up: 200 Swim / 100 Pull / 100 Kick x 2

4 x 100 (50 Balance Kick / 50 Freestyle easy) - 10sec rest

4 x (#1 & 3: 70%, #2 & 4: 80%)

[100 Freestyle Kick - 10sec rest

200 Freestyle Pull - 15sec rest

300 Freestyle - 20sec rest

1min extra rest]

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Balance Kick / 25 Freestyle easy) - 10sec rest

3 x (#1 & 3: 70%, #2: 80%)

[50 Freestyle Kick - 10sec rest

100 Freestyle Pull - 15sec rest

200 Freestyle - 20sec rest

1min extra rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Balance Kick / 25 Freestyle easy) - 10sec rest

2 x (#1: 70%, #2: 80%)

[50 Freestyle Kick - 10sec rest

100 Freestyle Pull - 15sec rest

150 Freestyle - 20sec rest

1min extra rest]

Cool down: 50 Choice