| Phase | Activity | TRT | Dist: | Dur: | Total |
| W/U |
2 x 200m FC
Maintain skills u/w and turn speed |
4:00
4:30 5:00 |
400 | 8/10 | 8/10 |
| MAIN |
5 x 200m FC
Steady Pace 1, up the pace on 1st through to 5th to PB target for the 5th ie.60/70/80/90/100% effort. Generous rest. Use it! |
5:00
6:00 |
1000 | 25/30 | 33/40 |
|
1 x 100m BC
Emphasis on transition: Min 8 underwater fly kicks off the wall each time. |
2:15
2:30 3:00 |
100 | 2:15/3 | 36/43 | |
|
4 x 100m CH
Increase effort 60/7080/90% effort with each 100m. |
2:00
2:30 3:00 |
400 | 8/12 | 44/56 | |
|
1 x 100m BR
Emphasis on transition in three parts: 3” glide, 2” glide, and into the stroke. |
2:30
3:00 |
100 | 2:30/3 | 49/59+ | |
| 6 x 50m as x3 FC x 3 CH | 45
1:00 |
300 | 6/8 | 55/60+ | |
| S/D | 200m CH | 5:00 | 200 | 5 | 60/60+ |
| Totals | 2500m | 1 hour |
Coaching and Teaching Swimming 