Our club top ‘training group’ – these are competitive standard swimmers who want to train but cannot commit to the more rigours demands of the squad training 8 hours or more per week. Swimming for fitness with occasional club competitions.
| WARM UP | |||
| 200 FC Drill/Smooth | Reducing stroke count | Sub-Total 200m | <4 mins |
| MAIN SET | Focus – long, streamlined transitions | off | |
| 4 x 100 | as 25 Fly 75 FC | 2:00 | |
| 3 x 100 | as 25 Fly 75 BC | 2:30 | |
| 2 x 100 | as 25 Fly 75 BR | 2:15 | |
| 1 x 100 | as 25 FLY 75 CH | ||
| Sub-Total 1000m | <24 mins |
| 20 x 50 | as | off | |
| 1-4 | 1-4 FC Max | 00:50 | |
| 5-8 | FC Breath every 5 strokes | 01:00 | |
| 9-12 | BC Max | 01:10 | |
| 13-16 | BC K | 01:30 | |
| 17-20 | Choice | 01:00 | |
| Sub-Total 1000m | <24 mins |
Swim Down
| 1 x 200m | Choice | Sub-Total 200m | <4 mins |
| Totals | Distance | Duration | |
| 2.4k | >56<60 mins |
