Freestyle Endurance Base
Swimming Intermediate
6 weeks · 5x / week
40% complete
6
Weeks
30
Sessions
2
Athletes Assigned
Weeks
Day 1
- Freestyle Technique Drill — 3 × 6
- Kick Set — 4 × 8
- Pull Buoy Set — 3 × 6
- Lat Pulldown — 4 × 8
Day 2
- Kick Set — 3 × 6
- Pull Buoy Set — 4 × 8
- Lat Pulldown — 3 × 6
- Band Pull-Apart — 4 × 8
Day 3
- Pull Buoy Set — 3 × 6
- Lat Pulldown — 4 × 8
- Band Pull-Apart — 3 × 6
- Core Circuit — 4 × 8
Day 1
- Lat Pulldown — 4 × 7
- Band Pull-Apart — 3 × 9
- Core Circuit — 4 × 7
- Interval 100s — 3 × 9
Day 2
- Band Pull-Apart — 4 × 7
- Core Circuit — 3 × 9
- Interval 100s — 4 × 7
- Streamline Drill — 3 × 9
Day 3
- Core Circuit — 4 × 7
- Interval 100s — 3 × 9
- Streamline Drill — 4 × 7
- Freestyle Technique Drill — 3 × 9
Day 1
- Interval 100s — 3 × 8
- Streamline Drill — 4 × 10
- Freestyle Technique Drill — 3 × 8
- Kick Set — 4 × 10
Day 2
- Streamline Drill — 3 × 8
- Freestyle Technique Drill — 4 × 10
- Kick Set — 3 × 8
- Pull Buoy Set — 4 × 10
Day 3
- Freestyle Technique Drill — 3 × 8
- Kick Set — 4 × 10
- Pull Buoy Set — 3 × 8
- Lat Pulldown — 4 × 10
Day 1
- Kick Set — 4 × 9
- Pull Buoy Set — 3 × 11
- Lat Pulldown — 4 × 9
- Band Pull-Apart — 3 × 11
Day 2
- Pull Buoy Set — 4 × 9
- Lat Pulldown — 3 × 11
- Band Pull-Apart — 4 × 9
- Core Circuit — 3 × 11
Day 3
- Lat Pulldown — 4 × 9
- Band Pull-Apart — 3 × 11
- Core Circuit — 4 × 9
- Interval 100s — 3 × 11