Sixteen swimmers, typically 12 or 13, split evenly between boys and girls. Most have come through Teaching Groups in the last six to twelve months. One or two may have had a short spell to six months in Mini Squad. All generally eager, with only one boy disruptive/talkative and showing off. He needs to be split from his mates … though they will clart on over the lane ropes too. Typically they warm up in fins. To ensure that these are returned to the cupboard none of the group are permitted to enter the changing rooms until all the fins have at least been collected.

May run T3 along Grade 9. With three lanes and enough swimmers Relays for the sprint part of the session are often possible. This is far more likely to result in their swimming at race pace than getting them to sprint in their lanes.

This endurance swim can be done with kicker boards and pull-bouys so that the distance is broken up i.e. still swim 200m or more, but occasionally do a 50m as arms only or kick. You decide when to do this or one or two will use the pull-buoy throughout (typically the boys) or will try and get away with a leisurely Breaststroke kick for as long as possible.

100m    FC    Steady pace, rest 30 seconds

200m Alternate stroke (some will do BC, most will do BR, there is one keen Fly swimmer) Occasionally someone may even ask to swim it as an IM.

4 x 25m sprints. On the whistle. Diving from the blocks at the deep end. May do this as 4 x 25 with a dive walking back to the deep end after each sprint. All FC.

300m Choice      Steady pace, rest 30 seconds

400m Alternate Stroke     Steady pace, rest 30 seconds

300m Choice     Steady pace, rest 30 seconds

4 x 25m sprints. On the whistle. Diving from the blocks at the deep end. May do this as 4 x 25 with a dive walking back to the deep end after each sprint. All their alternative stroke.

200m Choice   Steady pace, rest 30 seconds

100m Choice    Steady pace, rest 30 seconds

4 x 100m Choice as a swim down.

If fins are worn for the first 15/20 mins I may sometimes permit Breaststroke with fly kick.

A one hour aerobic workout with ample variety and if you wish giving the swimmer some choices.