# Freestyle Sessions

##### Sessions

4x 100 | 8s rec.

8x 100 | 12s rec.

10x 100 | 25s rec.

12x 100 | 20s rec.

12x 100 | 30s rec.

15x 100 | 15s rec.

16x 100 | 10s rec.

16x 100 | 20s rec.

20x 100 | 35s rec.

20x 100 | 45s rec.

24x 100 | 25s rec.

30x 100 | 40s rec.

30x 100 | 50s rec.

40x 100 | 60s rec.

##### Sessions

4x 200 | 10s rec.

4x 200 | 15s rec.

6x 200 | 20s rec.

6x 200 | 30s rec.

8x 200 | 12s rec.

8x 200 | 25s rec.

10x 200 | 20s rec.

10x 200 | 30s rec.

12x 200 | 35s rec.

12x 200 | 40s rec.

16x 200 | 45s rec.

16x 200 | 60s rec.

20x 200 | 75s rec.

20x 200 | 90s rec.

##### Sessions

3x 400 | 15s rec.

4x 400 | 20s rec.

5x 400 | 30s rec.

5x 400 | 40s rec.

5x 400 | 60s rec.

6x 400 | 45s rec.

6x 400 | 50s rec.

6x 400 | 75s rec.

8x 400 | 135s rec.

8x 400 | 165s rec.

10x 400 | 90s rec.

10x 400 | 120s rec.

10x 400 | 150s rec.

10x 400 | 180s rec.

# Breaststroke Sessions

##### Sessions

4x 100 | 8s rec.

8x 100 | 12s rec.

10x 100 | 25s rec.

12x 100 | 20s rec.

12x 100 | 30s rec.

15x 100 | 15s rec.

16x 100 | 10s rec.

16x 100 | 20s rec.

20x 100 | 35s rec.

20x 100 | 45s rec.

24x 100 | 25s rec.

30x 100 | 40s rec.

30x 100 | 50s rec.

40x 100 | 60s rec.

##### Sessions

4x 200 | 10s rec.

4x 200 | 15s rec.

6x 200 | 20s rec.

6x 200 | 30s rec.

8x 200 | 12s rec.

8x 200 | 25s rec.

10x 200 | 20s rec.

10x 200 | 30s rec.

12x 200 | 35s rec.

12x 200 | 40s rec.

16x 200 | 45s rec.

16x 200 | 60s rec.

20x 200 | 75s rec.

20x 200 | 90s rec.

##### Sessions

3x 400 | 15s rec.

4x 400 | 20s rec.

5x 400 | 30s rec.

5x 400 | 40s rec.

5x 400 | 60s rec.

6x 400 | 45s rec.

6x 400 | 50s rec.

6x 400 | 75s rec.

8x 400 | 135s rec.

8x 400 | 165s rec.

10x 400 | 90s rec.

10x 400 | 120s rec.

10x 400 | 150s rec.

10x 400 | 180s rec.

# Backstroke Sessions

##### Sessions

4x 100 | 8s rec.

8x 100 | 12s rec.

10x 100 | 25s rec.

12x 100 | 20s rec.

12x 100 | 30s rec.

15x 100 | 15s rec.

16x 100 | 10s rec.

16x 100 | 20s rec.

20x 100 | 35s rec.

20x 100 | 45s rec.

24x 100 | 25s rec.

30x 100 | 40s rec.

30x 100 | 50s rec.

40x 100 | 60s rec.

##### Sessions

4x 200 | 10s rec.

4x 200 | 15s rec.

6x 200 | 20s rec.

6x 200 | 30s rec.

8x 200 | 12s rec.

8x 200 | 25s rec.

10x 200 | 20s rec.

10x 200 | 30s rec.

12x 200 | 35s rec.

12x 200 | 40s rec.

16x 200 | 45s rec.

16x 200 | 60s rec.

20x 200 | 75s rec.

20x 200 | 90s rec.

##### Sessions

3x 400 | 15s rec.

4x 400 | 20s rec.

5x 400 | 30s rec.

5x 400 | 40s rec.

5x 400 | 60s rec.

6x 400 | 45s rec.

6x 400 | 50s rec.

6x 400 | 75s rec.

8x 400 | 135s rec.

8x 400 | 165s rec.

10x 400 | 90s rec.

10x 400 | 120s rec.

10x 400 | 150s rec.

10x 400 | 180s rec.

# Butterfly Sessions

##### Sessions

8x 100 | 12s rec.

10x 100 | 25s rec.

12x 100 | 20s rec.

12x 100 | 30s rec.

15x 100 | 15s rec.

16x 100 | 10s rec.

16x 100 | 20s rec.

20x 100 | 35s rec.

20x 100 | 45s rec.

24x 100 | 25s rec.

30x 100 | 40s rec.

30x 100 | 50s rec.

40x 100 | 60s rec.

##### Sessions

4x 200 | 15s rec.

6x 200 | 20s rec.

6x 200 | 30s rec.

8x 200 | 12s rec.

8x 200 | 25s rec.

10x 200 | 20s rec.

10x 200 | 30s rec.

12x 200 | 35s rec.

12x 200 | 40s rec.

16x 200 | 45s rec.

16x 200 | 60s rec.

20x 200 | 75s rec.

20x 200 | 90s rec.

##### Sessions

4x 400 | 20s rec.

5x 400 | 30s rec.

5x 400 | 40s rec.

5x 400 | 60s rec.

6x 400 | 45s rec.

6x 400 | 50s rec.

6x 400 | 75s rec.

8x 400 | 135s rec.

8x 400 | 165s rec.

10x 400 | 90s rec.

10x 400 | 120s rec.

10x 400 | 150s rec.

10x 400 | 180s rec.

# All from a stroke

##### Choose your stroke and get all these sessions

4x 100 | 8s rec. 4x 200 | 10s rec. 3x 400 | 15s rec.

8x 100 | 12s rec. 4x 200 | 15s rec. 4x 400 | 20s rec.

10x 100 | 25s rec. 6x 200 | 20s rec. 5x 400 | 30s rec.

12x 100 | 20s rec. 6x 200 | 30s rec. 5x 400 | 40s rec.

12x 100 | 30s rec. 8x 200 | 12s rec. 5x 400 | 60s rec.

15x 100 | 15s rec. 8x 200 | 25s rec. 6x 400 | 45s rec.

16x 100 | 10s rec. 10x 200 | 20s rec. 6x 400 | 50s rec.

16x 100 | 20s rec. 10x 200 | 30s rec. 6x 400 | 75s rec.

20x 100 | 35s rec. 12x 200 | 35s rec. 8x 400 | 135s rec.

20x 100 | 45s rec. 12x 200 | 40s rec. 8x 400 | 165s rec.

24x 100 | 25s rec. 16x 200 | 45s rec. 10x 400 | 90s rec.

30x 100 | 40s rec. 16x 200 | 60s rec. 10x 400 | 120s rec.

30x 100 | 50s rec. 20x 200 | 75s rec. 10x 400 | 150s rec.

40x 100 | 60s rec. 20x 200 | 90s rec. 10x 400 | 180s rec.

# Advanced Sessions for Triathletes

As part of our Triathlete Collection we offer several training sessions and plans. Each training session/plan will be individually generated based on your “personal threshold pace.” The training collections and plans are a one time purchase and can be re-generated as many times as need.

#### Endurance

$ 49.00

Build your endurance with every session. Starting at 2’400 m/yd you will gradually build up to 4’000 m/yd.

#### Open Water

$ 49.00

Do you love the open water, but still want some structure in your sessions? Forget printed workouts, just grab your headphones and go.

#### Boot Camp

$ 49.00

Coming soon