8 Different sessions; Duration choice 23 to 54 minutes
All sessions are displayed at the Pool on laminated cards.
Take them poolside so you can follow the session.
Please return them to the display when finished.
Is the swim session level right for you?
All the swim sessions are designed to achieve and maintain an exercise heart rate around 70% of your Maximum Exercise Heart Rate.
The Topic - Selecting a Lap Session Level - explains this process and provides a simple set that you can do, to make sure the sessions in this level are right for you.
The set for Level 2 sessions as explained in the link above is:
12 x 25m; 40 second interval; with a lap pace of 23 -25 seconds
At the end of this set the is to have your EHR around your 70% of Max heart rate level.
Set duration 8 min.
Relevant information : Exercise Heart Rate by Age
Shown in this table are your average Exercise Heart Rate targets.
It is at this exercise level you will receive the optimum benefit for the levels shown:
Health and Wellness
Fitness
In each of the session you have the flexibility to amend the sets to suit you and the time you have availabe.
Swim Session Level 2 - Session Number 1
Duration 27 to 54 min; Distance 900 to 1800m
Swim Session Level 2 - Session Number 2
Duration 23 to 50 min; Distance 800 to 1800m
Swim Session Level 2 - Session Number 3
Duration 24 to 45 min; Distance 800 to 1500m
Swim Session Level 2 - Session Number 4
Duration 32 to 47 min; Distance 1250 to 1750m
Swim Session Level 2 - Session Number 5
Duration 24 to 51 min; Distance 800 to 1700m
Swim Session Level 2 - Session Number 6
Duration 25 to 51 min; Distance 800 to 1800m
Swim Session Level 2 - Session Number 7
Duration 24 to 48 min; Distance 800 to 1600m
Swim Session Level 2 - Session Number 8
Duration 23 to 44 min; Distance 800 to1700m
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