| 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 IM | 2:30 | 300 | 300 | 8 | 8 | |
| Long strong counts per length. Think long push and glide in tight streamline on every turn. | ||||||
| MAIN | 6 x 75 @ 400m FC pace over 75m = 80% Effort (?)
Check targets and monitor pace through set. |
2:00 | 450 | 750 | 12 | 20 |
| Recovery 200m Reverse IM Emphasis on Distance achieved Per Stroke taken (DPS) | 5:00 | 200 | 950 | 5 | 25 | |
| 6 x 100m IM (working on U/W skills) as: | ||||||
| 2 x 100m as 50m Fly followed by 50m BC | 2:45 | 200 | 1150 | 5:30 | 31 | |
| 2 x 100m as 50m BC followed by 50m BR | 2:45 | 200 | 1350 | 5:30 | 37 | |
| 2 x 100m as 50m BR followed by 50m FC | 2:45 | 200 | 1550 | 5:30 | 42 | |
| Recovery 200m FC as: | ||||||
| x2 (1 x 25m FC kick on side, 50m breathe every 5th, 25m FC any high elbow drill such as ‘Zip it Up/Fingers Trailing’). | 5:00 | 200 | 1750 | 5 | 47 | |
| 8 x 25 CH Sprint | 1:00 | 200 | 1950 | 8 | 55 | |
| S/D | 200m CH Easy, long, smooth, silent swimming | 5:00 | 200 | 2150 | 5 | 60+ |
As a fitness group they prefer a choice CH of strokes, less FLY and IM and potentially longer rest. They worked their way through this but were short by some 200m so only 4 x 25 sprints and the Swim Down was compromised to 100m. Next time aim to keep the total distance below 2000m.
Coaching and Teaching Swimming 