| Phase | Activity | TRT/Rest | Dist: | RunT | Dur: | Total |
| W/U | 2 x 100m FC As 50m Kick, 50m Swim | 30” Rest | 200 | 200 | 5 | 6 |
| 2 x 100m BC As 50m Kick, 50m Swim | 30” Rest | 200 | 400 | 5 | 10 | |
| MAIN | 4 x 100m FC Working at 80% | 1:00 Rest | 400 | 800 | 16 | 26 |
| 1 x 100m FC Easy 50% Effort / Perfect Technique | 30” Rest | 100 | 900 | 4 | 30 | |
| 4 x 100m CH Working at 80% | 1:00 Rest | 400 | 1300 | 16 | 46 | |
| 1 x 100m CH Easy 50% Effort / Perfect Technique | 30” Rest | 100 | 1400 | 4 | 50 | |
| 4 X 25M CH Sprint. Pure Speed. Longer Rest. | 1:00 | 100 | 1500 | 4 | 54 | |
| S/D | 1 x 150m FC As 50m Kick, 50m Drill, 50m Swim | 150 | 1650 | 3 | 57+ | |
| TOT: | 1650m | 1 hour |
Some of the swimmers are competing ages 75+ and 80+ Recovery times need to be greater. More CH as they know the strokes they wish to develop, and if recovering from injury (sports related or not) they need to feel they can pick a stroke or drill they can do within the general parameters of the set. Sprint work is still necessary – after all, they are competitive and in their age group are setting new national and world records!
The ‘C’ group can also be divided, not so much by lane, but by the swimmers themselves into either fitness or competitive swimmers. The choice I am making with a mixed lane is to cater for the competitive swimmer, the ‘fitness’ swimmer carrying on with fins, with breaks, sometimes joining late or leaving early as suits their needs.
Coaching and Teaching Swimming 