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Swimming: Endurance

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DESCRIPTION

Swim 8 x 150mts FC with the last 2Lengths on
your choice of stroke with 30sec rest at the
end of each distance. Pulse 150 - 160 bpm.
Moderate / Strong Effort.

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Endurance

Swim 1 x 25mts: 1 x 50mts: 1 x 75mts: 1 x
100mts 1 x 75mts 1 x 50mts 1 x 25mts on your
choice of stroke with 20sec rest after each
distance. Moderate / Strong Effort.

Endurance

Speed

Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length).
Strong Effort.

Speed

Endurance

Swim 200mts FC: 100mts BR: 50mts BC: 100mts
BR: 200mts FC with 60sec rest after each
distance.
Easy Effort.

Endurance

Swim 3 x (5 x 50mts) set1 FC, set2 BR, set3 BC
or FLY with10sec rest after every 50mts and an
extra 60sec at the end of each set.
Moderate Effort.

Endurance

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