Each weekly program includes

• 3-4 pool sessions
• Individual swim sessions vary from 1.5km to 2km.
• All pool sessions include warm up, main set and swim down.
• They also include swim technique support notes and swimming drills every week.
• One of the pool sessions has an ocean swim replacement option. It is up to you if you choose to swim in the pool or ocean (in safe conditions of course).
• Sessions also differ in intensity, from aerobic pace to anaerobic threshold pace.
• Sessions include drills and swim technique