Another set that for this Masters ‘Fitness Group’ C ran like clockwork. They covered all the ground.
| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 4 x 100m as: 1 x 100m FC, 1 x 100m BC (x2)
FC: Eyes looks DOWN. Hips at same level as head. Steady flutter kick. BC: Eyes look straight UP. Hips up. Steady flutter kick. |
30” after each 100m | 400 | 12 | 12 |
| REST | 1 | 13 | |||
| MAIN | 2 x 100m FC Steady Pace: Emphasis = High Elbow. | 3:00 | 200 /600 | 6 | 19 |
| EASY: 1 x 100m FC ‘Zip it Up’ Drill | 100/700 | 3 | 22 | ||
| REST | 1 | 23 | |||
| 2 x 100m BC Steady Pace: Emphasis = Rotate Shoulder | 3:00 | 200 /900 | 6 | 29 | |
| EASY: 1 x 100m BC ‘Slomo’ Drill | 100/1000 | 3 | 32 | ||
| REST | 1 | 33 | |||
| 2 x 100m BR Steady Pace : Emphasis = Steady Head, Long Glide | 3:00 | 200/1200 | 6 | 39 | |
| EASY: 1 x 100m BR ‘Extended Glide’ Drill | 100/1300 | 3 | 42 | ||
| REST | 1 | 43 | |||
| S/D | 2 x 150m CH as:
1 x 50m Kick, 1 x 50m Arms Only, 1 x 50 Swim. |
150m | 300/1600 | 11 | 54+ |
| 1600m |
