Download and print this session plan here: session plan 199
This week, we are keeping it simple, stupid. Back to volume to help build some endurance, with the simplest of session designs, using the rest interval as the variable between novice swimmers and the more experienced / capable.
2 x 100m, the first easy, the second, steady.
100m kick with, or without kickboard 4 x 25m
100m repetitions (Rest 10s – 30s depending upon fitness / ability)
100m – 200m Easy to very easy
1800m – 3500m
During the kicking drill, keep the legs relatively straight and kick from the hips, engaging glutes and hip flexors.
Time your 100s and track your pace throughout the session. As with any endurance swim, don’t go out too hard, or the latter part of the session will become extremely tough. Observe the selected rest period and remain consistent throughout.