These sessions have two beneficial functions. The first is to enable recovery to be built into your weekly routine whilst maintaining all other physiological base levels. The other key benefit these sessions deliver is they are great for burning fat and keeping or getting you in great physical shape. So whether you are a competitive athlete or a fitness swimmer you will love the benefits these sessions deliver.

Every swimmer needs to develop an aerobic base to use as a physiological platform. The higher and more efficient this platform is the longer you can maintain overall performance. In competitions it will enable you to swim with great technique for an extended period of time. You 400m and 800m and above swimmers will relish the challenges these sessions will give.

These sessions are slightly shorter in length but are set at a high intensity of work. The aim of these sessions is to develop your basic speed, so if you want to improve your 50m time or want the ability to set a faster pace at the front end of your 400m then these sessions will help you achieve that goal.

These sessions will really assist you in developing an overall faster pace for your competitive race. They will enable you to hold a faster sub-maximal speed for a longer period of time. For all you 200m and 400m or above swimmers it will enable you to hold faster split times for a longer period of time.