| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 3 x 150m as:
FC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick BC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick |
30” Rest after each 150m | 300 | 10 | 10 |
| MAIN | 6 x 50m FC @ Strong, Firm, Steady Pace 75% | 01:30 | 300/600 | 9 | 19 |
| 100m BC as 1 x 50m Hesitation Drill, 1 x 50m Easy Swim | 03:00 | 100/700 | 3 | 22 | |
| 6 x 50m BC @ Strong, Firm, Steady Pace 75% | 01:45 | 300/1000 | 11 | 33 | |
| 100 BR 1 x 50m Extended Glide Drill, 1 x 50m Easy Swim | 03:00 | 100/1100 | 3 | 36 | |
| 6 x 50m BR @ Strong, Firm, Steady Pace 75% | 2:00 | 300/1400 | 12 | 48 | |
| 100 FC 1 x 50m Zip It Up 50 Drill, 1 x 50m East Swim | 03:00 | 100/1500 | 3 | 51 | |
| 4 x 25m CH Sprints
Hold technique. Steady, Firm and Fast |
1:00 | 100/1600 | 4 | 55 | |
| S/D | 200m Easy Swim | 05:00 | 200/1800 | 5 | 60 |
| TOTAL | 1800m |
Somehow a generous 10 minutes for the Warm Up drifted to 17 minutes. They were happy to trim 15” of each of the above turn-around time. So FC 50m to 01:15 from 01:30, BC 50m to 01:30 from 01:45 and BR 50m (reduced to x4 repetitions) to 01:45 from 02:00.
Coaching and Teaching Swimming 