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Swimming Endurance Pool Training Session 11

In Pool Training Session 11 you will swim 30 lengths of a 25 metre pool, or 750 metres.

 Session 11

Pool Training Session 11

View the warm up, skill development, main set or swim down parts of the session below.

Flame icon for Warm UpWarm Up
  • Swim 8 lengths alternating between front crawl and backstroke.
  • Swim slowly for first 2 lengths and gradually increase speed over the next 6 lengths.
Spanner Icon for Skill DevelopmentSkill Development
  • Swim 6 lengths using your second choice of stroke.
  • Try to reduce the number of strokes you take each length (see tip on Download).
  • Rest 15 seconds after each length.
Lightning Icon for Main SetMain Set
  • Swim 12 lengths alternating every 3 lengths between front crawl and backstroke.
  • Rest 30 seconds every 3 lengths.
  • Swim at steady effort.
Download icon for Swim DownSwim Down
  • Swim 4 lengths with a swim stroke of your choice.
  • Swim at easy effort.

What’s Next?

How did this session feel?

If you struggled towards the end of the session, why not try it again next time you visit the pool?

If you think you’re ready to progress, move up to Session 12.