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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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