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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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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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