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Swimming: Endurance

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Swim 5 x 100mts FC with every 4th Length BR
or BC with 60sec rest after each distance.
Pulse 120 bpm. Easy Effort.

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Endurance

Swim 100mts BC: 2 x 50mts BR: 100mts Choice
Stroke with 60sec rest after each distance.
Pulse below 120 bpm.
Easy / Recovery Effort.

Endurance

Swim 16 x 25mts as 4Swim FC: 4Kick BR: 4Pull
FLY: 4Swim FC with 30sec rest after every
length. Pulse 140 bpm. Moderate Effort.

Endurance

Recovery

Swim 2 x 100mts FC or BR with 60sec rest after
each four length swim. Easy Effort. (you may
wish to use a kick board for the second four
length swim).
Easy Effort.

Recovery

Speed

Swim 9 x 50mts Choice Stroke as Pyramid
Sprints with 70sec rest after every two length
swim as10mts Fast 40mts Easy: 15mts Fast 35mts
Easy: 20mts Fast 30mts Easy: 25mts Fast 25mts
Easy: 30mts Fast 20mts Easy: 25mts Fast 25mts
Easy: 20mts Fast 30mts Easy: 15mts Fast 35mts
Easy: 10mts Fast 40mts Easy.
Strong Effort.

Speed

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MORE Endurance DRILLS

Breaststroke

Swim 12 x 25m (12 x 1 length) Breaststroke with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Breaststroke

Swim 6 x 25m (6 x 1 length) Breaststroke with 20 sec rest after every length or Tread Water for 6 x 30 sec or Kick Breaststroke on your back with a float and concentrate on breathing easy. Easy Effort.

Endurance

Butterfly

Swim 5 x 25m (5 x 1 length) Butterfly with 15 sec rest after each length. The 3rd length Pull Butterfly with a pull buoy float. Single Arm Butterfly will reduce the amount of strain across the shoulders i.e. swim two strokes with your left arm and two strokes with your right arm. Easy / Moderate Effort.

Endurance

Butterfly

Swim 6 x 25m (6 x 1 length) Butterfly with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Butterfly

Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec rest after every length. Practice a Top Tip from the back of the splash card. Easy Effort.

Endurance

Butterfly

Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec rest after each length. Every 3rd length Pull Butterfly with a pull buoy float. Easy / Moderate Effort.

Endurance

Butterfly

Swim 12 x 25m (12 x 1 length) Butterfly with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Butterfly

Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec rest after every length or Tread Water for 6 x 30 sec or practice the Top Tips from the back of the splash card or a mixture of all three choices. Easy Effort

Endurance

Frontcrawl

Swim 5 x 25m (5 x 1 length) Frontcrawl with 15 sec rest after each length. The 3rd length Pull Frontcrawl with a pull buoy float or Kick Frontcrawl with a float. Easy / Moderate Effort.

Endurance

Frontcrawl

Swim 6 x 25m (6 x 1 length) Frontcrawl with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Frontcrawl

Swim 6 X 25m (6 X 1length) Frontcrawl with 15 sec rest after each length. The 3rd length Pull Frontcrawl with a pull bouy float. (Do not use hand paddles during a warm up) Easy / Moderate Effort

Endurance

Frontcrawl

Swim 5 x 25m (5 x 1 length) Frontcrawl with 20 sec rest after every length. Practice a Top Tip from the back of the splash card. Easy Effort.

Endurance

Frontcrawl

Swim 12 X 25m (12 X 1 length) Frontcrawl with 10 sec rest after each length. Every 3rd length choice stroke swim. Strong Effort

Endurance

Frontcrawl

Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec rest after every length or practice three Top Tips from the drill topic or Tread water for 6 x 30 sec or a mixture of these three choices. Easy Effort

Endurance

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