Pool Training Sessions
POOL SESSION 1 - 50mins (23 mins hard)
10 mins easy warm up
5 x 3 mins hard (90 secs recovery)
2 mins easy
4 x 2 mins hard (60 secs recovery)
10 mins easy warm down
POOL SESSION 2 - 45 mins (15 mins hard)
10 mins easy warm up
5 mins hard (3 mins recovery)
10 x 30secs (30 secs recovery)
3 mins easy
3 mins hard
5 x 20secs (10 secs recovery)
10 mins easy warm down
POOL SESSION 3 - 42:30 mins or 65 mins (15 or 30 mins hard)
10 mins easy warm up
5 mins hard (3 mins recovery)
4 mins hard (2 mins recovery)
3 mins hard (90 secs recovery)
2 mins hard (1 min recovery)
1 min hard
Repeat work-out if required then 10 mins easy warm down
POOL SESSION 4 - 52 mins (18:30 mins hard)
10 mins easy warm up
6 x 60 secs (60 secs recovery)
2 mins easy
10 x 30 secs (30secs recovery)
4 x 60 secs (30 secs recovery)
5 x 30secs (15 secs recovery)
10 mins easy warm down
POOL SESSION 5 - 50 mins (17 mins hard)
10 mins easy warm up
1 min hard (1 min recovery)
2 mins hard (90 secs recovery)
3 mins hard (2 mins recovery)
3 mins hard (2 mins recovery)
2 mins hard (90 secs recovery)
1 min hard (1 min recovery)
2 mins hard (90 secs recovery)
3 mins hard (2 mins recovery)
30secs hard (30 secs recovery)
20 secs hard (20 secs recovery)
10 secs hard (10 secs recovery)
30secs hard (30 secs recovery)
20 secs hard (20 secs recovery)
10 secs hard (10 secs recovery)
10 mins easy warm down
POOL SESSION 6 - 36 mins (10 mins hard)
10 mins easy warm up
3 mins hard (90 secs recovery)
1 min hard (30 secs recovery)
30 secs hard (15 secs recovery)
30 secs hard (90 secs recovery)
3 mins hard (90 secs recovery)
1 min hard (30 secs recovery)
30 secs hard (15 secs recovery)
30 secs hard
10 mins easy warm down