| Phase | Activity | TRT/Rest | Dist: | CM | DUR | TOT |
| W/U | 1 x 300m continual swim as: | |||||
| 1 x 150m FC as 100m Swim, 50m Kick | 150 | 150 | 4 | 4 | ||
| 1 x 150m BC as 100m Swim, 50m Kick | 150 | 300 | 5 | 9 | ||
| MAIN | ||||||
| 4 x 75m FC 80% Effort | 1:45 | 300 | 600 | 8 | 17 | |
| 4 x 50m FC 90% Effort | 1:15 | 200 | 800 | 5 | 22 | |
| 2 x 25m FC Sprint | 60 | 100 | 900 | 3 | 25 | |
| 1 x 100m FC Breathe every 5th stroke
1 x 100m BC Slomo arm recover |
15” rest | 200 | 1100 | 6 | 31 | |
| 4 x 75m CH not FC 80% Effort | 1:45 | 300 | 1400 | 8 | 39 | |
| 4 x 50m CH not FC 90% Effort | 1:10 | 200 | 1600 | 5 | 44 | |
| 4 x 25m CH not FC Sprint | 60 | 100 | 1700 | 4 | 48 | |
| S/D | 1 x 300m CH Easy | 4:00 | 200m | 1900 | 9 | 57+ |
| TOT | 1900m |
This ran like clockwork. They do appreciate the difference between 80 & 90% effort. By taking splits I can hurry them along if they don’t appear to be working hard enough.
Coaching and Teaching Swimming 