Drills included in warm up as part of technique development. Basic Aerobic with some aerobic-anaerobic threshold for 8 x 25m Fly. Club Zone 1. Requires mover threshold and overland work, or pure speed in second third. Distance completed in the hour.
| Phase | Activity | TRT/Rest | Dist: | RunT | Dur: | Total | |
| W/U | 1 x 200m FC Alt 50s Zip Up Drill | 200 | 200 | 4 | 4 | ||
| 1 x 200m BC Atl 50s SloMo Drill | 200 | 400 | 8 | 9 | |||
| 1 x 100m BR Alt 50s Extended Glide Drill | 100 | 500 | 3 | 12 | |||
| MAIN | 8 x 50m FC | Splits 35”/45” | 1:00 | 400 | 900 | 8 | 20 |
| 1 x 150m Easy | 30” Rest | 150 | 1050 | 3 | 23 | ||
| 8 x 50m BC | Splits 44”/48” | 1:10 | 400 | 1450 | 10 | 33 | |
| 1 x 150m Easy | 30” Rest | 150 | 1600 | 3 | 36 | ||
| 8 x 50m BR | Splits 48”/53” | 1:15 | 400 | 2000 | 10 | 48 | |
| 1 x 150m Easy | 30” Rest | 150 | 2150 | 3 | 50 | ||
| 8 x 25m FLY or CH | Splits 17”/18” | 0:45 | 200 | 2350 | 6 | 56 | |
| S/D | 1 x 300 CH Easy | 2:00 | 300 | 2650 | 6 | 60+ | |
| Total | 2700m | 1 hour |
Coaching and Teaching Swimming 