| Warm-up | FC 200m. Steady, long, smooth. | 30 seconds rest | 05:00 |
| CH 200m . Fartlec. 10 Strokes easy, 5 strokes sprint pace. | 30 seconds rest | 10:00 | |
| Main Set | 10 x 100m as: | 02:00 / 02:30 / 03:00 | 30:00/ 40:00+ |
| 90% effort out. First 25m
80% middle 50m 100% effort in. Last 25m |
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| 4 x 100 IM Order
As CH 50 Kick or Drill/ 50 Swim |
02:15/02:30
02:45/03:15 |
36:00 / 53:00 | |
| FLY. Single Arm Fly
BC. SloMo BR. Extended Glide FC. Zip Up |
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| 25m Fly Kick, BR arms to deep end | 37:00 / 54:00 | ||
| 8 x 50 CH
From Deep End for start |
0:45 // 01:00 // 01:15 | 45:00 / 60:00 + | |
| Warm Down | 200/100 FC Smooth | 60:00 |
Coaching and Teaching Swimming 