| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 3 x 100m as:
1 x 100m FC, 1 x 100m BC, 1 x 100 BR FC: Eyes looks DOWN. Hips at same level as head. Steady flutter kick. BC: Eyes look straight UP. Hips up. Steady flutter kick. BR: Head and shoulders low on the water. Inhale fast, extended streamlined glide. |
30” after each 200m | 300 | 8 | 8 |
| MAIN | 3 x 100 @ FC Steady pace | 2:30 | 200 /500 | 8 | 16 |
| EASY: 1 x 100m FC ‘Zip it Up’ Drill | 100/600 | 3 | 19 | ||
| 3 x 100m @ BC Steady pace | 2:30 | 200 /800 | 8 | 27 | |
| EASY: 1 x 100m BC ‘Slomo’ Drill | 100/900 | 3 | 30 | ||
| 3 x 100m @ BR Steady pace | 2:30 | 200/1100 | 8 | 38 | |
| EASY: 1 x 100m BR ‘Extended Glide’ Drill | 100/1200 | 3 | 41 | ||
| 8 x 25m CH Sprint | 1:00 | 200/1400 | 8 | 49 | |
| S/D | 3 x 150m as:
1 x 50m Kick, 1 x 50m Arms Only, 1 x 50 Swim. |
450/1850 | 11 | 60+ | |
| 1850m |
A sessions that ran like clockwork. They particularly liked the REST built in four times during the session.
Coaching and Teaching Swimming 