| Phase | Activity | Target | TRT/Rest | Dist: | Dur: | Total |
| W/U | 3 x 200m (all slow and easy) as:
1 x 200m FC as 1 x 50m Kick, 1 x 150m Swim (rest after 200m) 1 x 200m BC as 1 x 50m Kick, 1 x 150m Swim (rest after 200m) 1 x 200m BR ‘Extended Glide’ drill. |
15” after each 200m | 600 | 14 | 14 | |
| MAIN | 4 x 75 @ FC | 1:05 | 1:30 | 300 /900 | 6 | 20 |
| EASY: 1 x 100m FC ‘Zip it Up’ Drill | 100/1000 | 2 | 22 | |||
| 4 x 75m @ BC | 1:10 | 1:45 | 300 /1300 | 7 | 29 | |
| EASY: 1 x 100m BC ‘Slomo’ Drill | 200/1500 | 3 | 32 | |||
| 4 x 75m @ BR | 1:15 | 2:00 | 300/1800 | 7 | 36 | |
| EASY: 1 x 100m BR ‘Extended Glide’ Drill | 100/1900 | 3 | 39 | |||
| 4 x 25m @ FLY | 0:25 | 1:00 | 100/2000 | 4 | 43 | |
| Old English Backstroke to the Deep End | 2 | 45 | ||||
| STARTS, TURNS, FINISHES | ||||||
| Block start to 12.5m, Turn from 12.5m to wall and back, Finish.
IM ORDER |
200/2200 | 15 | 60 | |||
| S/D | 100/200m easy if time available | 2400m | 200/2400m | 60+ |
Having taken over 20 mins to complete a 14 minute warm up the swimmers were behind. Somehow they clawed it back over the next 20 minutes and completed the entire set.
Coaching and Teaching Swimming 