| 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 | 11 | 11 |
| MAIN | 3 x 50m FC @ Strong, Firm, Steady Pace | 01:45 | 250/550 | 9 | 20 |
| BC 1 x 50m Hesitation Drill, 1 x 50m Easy Swim | 03:00 | 100/650 | 3 | 23 | |
| 3 x 50m BC @ Strong, Firm, Steady Pace | 02:00 | 250/900 | 10 | 33 | |
| BR 1 x 50m Extended Glide Drill, 1 x 50m Easy Swim | 04:00 | 100/1000 | 4 | 37 | |
| 3 x 50m BR @ Strong, Firm, Steady Pace | 2:15 | 250/1250 | 12 | 49 | |
| FC 1 x 50m Zip It Up 50 Drill, 1 x 50m East Swim | 03:00 | 100/1350 | 3 | 52 | |
| 2 x 25m CH Sprints
Hold technique. Steady, Firm and Fast |
1:00 | 100/1450 | 2 | 54 | |
| S/D | 200m Easy Swim | 05:00 | 200/1650 | 5 | 59 |
| 1650m |
This is the programme with adjustments made to suite the reality in the pool. Not a competitive group, but happy to be set some targets.
Coaching and Teaching Swimming 