| Phase | Activity | TRT/Rest | Dist: | RunT | Dur: | Total |
| W/U | 1 x 100m FC Alt 50s Zip Up Drill | 100 | 100 | 3 | 3 | |
| 1 x 100m BC Atl 50s SloMo Drill | 100 | 200 | 3 | 6 | ||
| 1 x 100m BR Alt 50s Extended Glide Drill | 100 | 300 | 3 | 9 | ||
| MAIN | 4 x 100m FC Strong and firm, Reducing Stroke Count. | 30” Rest | 400 | 700 | 10 | 19 |
| 1 x 150m Easy | 30” Rest | 150 | 850 | 4 | 23 | |
| 4 x 100m BC Strong and firm, Reducing Stroke Count. | 30” Rest | 400 | 1250 | 13 | 36 | |
| 1 x 150m Easy | 30” Rest | 150 | 1400 | 4 | 40 | |
| 4 x 100m BR Strong and firm, Reducing Stroke Count. | 30” Rest | 400 | 1800 | 14 | 54 | |
| S/D | 1 x 200 CH Easy | 200 | 2000m | 4 | 60+ | |
| Total | 2000m | 1 hour |
On balance, the swimmers followed this to the minute, though two further breaks of 2 minutes crept between the final 150m easy and the 4 x 100m BR and the Swim Down. To enforce the ‘reducing stroke count’ I should monitor this and ask how they got on and if they achieved it.
Coaching and Teaching Swimming 