These swimmers can take a punishing schedule and are highly competitive. They will swim a set based on the National Squad, with a little more time for turn arounds and sometimes fewer repetitions.
| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 1 x 200m FC
1 x 200m IM Kick (50 FLY, 50 BC, 50 BR, 50 FC) |
Continual swim | 400 | 10 | 12 |
| MAIN | Race Pace Set 1
18 x 50m through IM order @ 200m IM pace 6 x 50m Fly to BC 6 x 50m BC to BR 6 x 50m BR to FC |
01:00 1 min rest after 6 x 50 12 x 50m |
900 | 20 | 32 |
| Recovery
400m FC as 4 x (50m with pull-buoy as (25m FC kick, 25m FC arms only) + 50m FC) Slow easy swimming just above 1500m pace, do not rush or race this. |
05:00 | 400 | 8 | 40 | |
| Race Pace Set 2
24 x 25m @ 100m pace Additional 1 mns rest after 8 and 16 |
0:30 | 600 | 14 | 54+ | |
| S/D | 1 x 300m CH Easy | 02:30 | 300 | 6 | 60 |
| TOTAL | 2600m |
Only one swimmer to begin with, the second joining during the first Race Pace Set. I was asked about lactate production and didn’t have an answer. Up to Race Pace Set 2 the sets had gone like clockwork, to the upper limit of the margin I had given. They took an additional breather of 2 mins+ before this and took a longer rest at the 8 and 16 mark giving themselves only 2 mins for a swim down. One swimmer did all of the RPS2 as Fly, the other with a mix of strokes. One swimmer completed the swim down in the public lane.
Coaching and Teaching Swimming 