| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 1 x 100m FC
1 x 50m FC Kick 1 x 100m BC 1 x 50m BC Kick |
Continual swim | 300 | 8 | 8 |
| MAIN | 5 x 50m as
1 x 50m BC 1 x 50m as 25m BC 25m BR 1 x 50m BR 1 x 50m as 25m BR/FC 1 x 50m FC |
0:50/0:55
1:00 |
250 | 5 | 13 |
| 24 x 25m Pace Set Set yourself a demanding time to achieve. Try to achieve this every time. If you miss the time take 25m out and go on the next one. Next time we do this try to get closer to 24/24 |
0:30 | 600 | 14 | 27 | |
| 8 x 150m as 50m BC 50m BR 50m FC
Odds modest/hard -20 BBM or 80% Evens Easy – 60/70% |
2:30 | 1200 | 23 | 50 | |
| S/D | Depending on time remaining)
5 (or 3) x 100 as CH Reducing pace on each from 90% to 80% to 70% to 60% to 50% effort |
2:00 | 400 | 8 | 60 |
| Totals | 2750m | 1 hour |
Coaching and Teaching Swimming 