On the second level, I will give 2 crawl workouts and 1 overall (backstroke, breaststroke, butterfly and crawl) workout. One crawl workout will improve your speed and the other crawl workout will focus on your endurance.

​

You can always adapt the workouts if you find yourself in between two categories. You can also mix two workouts together.

​

We give a warm up in the water for every session, but I advise you to use some Resistance bands to warm up out of the water before starting the session.