The session has a duration of 15 minutes (15 laps in total, whether the swimming pool is 50 mt or 25 mt).
The first 5 minutes are to warm up the arms. Use a pull buoy to keep your legs afloat and swim in crawl style only with your arms for 5 laps. You are supposed to complete 1 lap in 1 minute, so 5 laps in 5 minutes.
The following 5 minutes are to warm up the legs. Help yourself with a swimming float and swim only with your legs in crawl style, in order to complete other 5 laps.
The last 5 minutes are to warm up all your body. Swim in crawl style for 5 laps, keeping a moderate speed, not too slow, nor too fast. It doesn't matter if you're not fast in this session, what is important is being constant in swimming and in breathing.
Save yourself a scare this Halloween and ensure your session runs smoothly. No chaos, no fright, just structure.
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