| Phase | Activity | TRT/Rest | Dist: | RunT | Dur: | Total |
| W/U | 3 x 100m as: | |||||
| 1 x 100m BC, 1 x 100m FC, 1 x 100m CH | 3:00 | 300 | 300 | 9 | 9 | |
| Long strong counts per length. | ||||||
| MAIN | 6 x 75 @ 400m FC pace over 75m = 80% Effort (?) | 2:30 | 450 | 750 | 18 | 27 |
| Recovery 200m CH (mix of strokes if preferred) | 6:00 | 200 | 950 | 6 | 23 | |
| 6 x 100m as: | ||||||
| 2 x 100m as FC | 3:00 | 200 | 1150 | 6 | 29 | |
| 2 x 100m as BC | 3:00 | 200 | 1350 | 6 | 35 | |
| 2 x 100m as CH | 3:00 | 200 | 1550 | 6 | 41 | |
| Recovery 200m FC as: | ||||||
| 1 x 25m FC kick on side, 50m breathe every 5th, 25m FC any high elbow drill such as ‘Zip it Up/Fingers Trailing’. | 6:00 | 200 | 1750 | 6 | 47 | |
| 4 x 25 CH Sprint | 1:15 | 100 | 1850 | 5 | 52 | |
| S/D | 200m CH Easy, long, smooth, silent swimming | 6:00 | 200 | 2050 | 6 | 58+ |
Too ambitious. Needs to be some 250m less. Rest times were right, the volumes not.
Coaching and Teaching Swimming 