Swim Workouts - Intermediate

Session 10  - 1000m

Workout: Longer workout to rinse off the Chrissy Kilos, long and hard main set, get the heart rate up and keep it up, try hold <1.45 pace to give plenty off rest to make the sets.

Session 9  - 1000m

Workout: Sick workout with focus on body position and pull under water, smash out the main set and get that heart rate pumping

Session 8  - 1000m

Workout: Great mixed workout working on Freestyle kick building into a solid working set of 50’s with short rest, really work the rig here!

Session 7  - 1000m

Workout: Longer workout with less breaks and working sets, really test your stamina and strive to survive and make everything without stopping.

Session 6  - 1200m

Workout: Breathing focused workout, focus on that head position pivoting head like a clown when breathing, hard 200s with plenty of rest, smash it!

Session 5  - 1000m

Workout: Wow this workout will burn, low rest between the 100s, focus on technique through the drill and keep that strong body position and pull through the main set.

Session 4  - 1000m

Workout: Fun session with a bit of everything, main set will get the heart rate pumping, really put the effort into this one!

Swim Workout - Intermediate - Session 3

Warm up 200 metres

200m : Easy pace, Any Stroke.

Drill 400m

8x 50m : Freestyle, Breathing every 5 strokes, 15 secs rest in between each one.

Main set 400 metres

4x100m: Hard effort, Take 15 secs rest in between each one.

Cool Down 100 metres

100m: any stroke: Easy pace

TOTAL 1100m 

Swim Workout - Intermediate - Session 2

Warm up 200 metres

200m : Easy pace, Any Stroke.

Drill 300m

4x 50m : Freestyle Catchup, 15 secs rest in between each one.

4x25m : Frestyle Build, focus on streamline

Main set 400 metres

8 x 50m 
Moderate effort, Take 30 secs rest in between each one.

Cool Down 100 metres

100m: any stroke: Easy pace

TOTAL 1000m