Get Back into Swimming: Session 1 – Improve Endurance

Warm up 150 metres

1 x 50m Front Crawl

2 x 50m Back Stroke

Main set 400 metres

4 x 50m Front crawl

Want an extra challenge? Build leg strength and try using a kickboard for 2 x 50m and move in the water by kicking only

2 x 50m Breaststroke

Aim to swim the second 50m faster than the first 50m

2 x 50m Front crawl

Aim to swim the second 50m faster than the first 50m

Cool Down 150 metres

2 x 50m Backstroke

1 x 50m Front crawl

Slowly bring the heartrate and heavy breathing down