Only three of this group had been competing over the weekend, though several others do compete. A ‘Basic Aerobic’ programme: slowest speed training, technique work, long distance swims and drills. Come 16 x 25m around 5″ rest was taken, as lane clear, rather than longer. Most covered the distance in the hour. Two lanes out of six.
| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 400m loosen FC | 30” rest after 400m | 400 | 8 | 8 |
| MAIN | 4 x 100m FC as 50m Pull/50m Kick | 15” rest after each 100m | 400 | 10 | 18 |
| 2 x 200m CH as 100m Pull, 50m Kick, 50m Stroke | 30” rest after 200m | 400 | 10 | 28 | |
| 4 x 100m CH negative split | 2:00 | 400 | 8 | 36 | |
| 8 x 50m CH Drills
FC: Zip Up; BC: Hesitation; BR: 2K1P; Fly: Single Arm. |
10” rest after each 100m | 400 | 8 | 44 | |
| 16 x 25m CH Race Pace, turn at end and finish ‘Feet On Wall’ | Lane Clear or 15” rest after each 25m | 400 | 8 | 52 | |
| 2 x 200m CH Steady Swim | 30” rest after 200m | 400 | 8 | 60+ | |
| Totals | 2800m | 1 hour |
Coaching and Teaching Swimming 