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Breaststroke swim at a slow, relaxed pace.
Session 2:
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8 x 50m Any Stroke (even pace), rest 0:15 / 50m |
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Swim your choice of stroke at a steady pace. |
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1 x 25m Long Dog, rest 0:10 / 25m |
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Arms pull under water, completing the propulsion phase of the Freestyle stroke. Hands return to the start position under the water. Hold your head in a Freestyle position. |
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1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m |
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Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side. |
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4 x 100m Freestyle Swim, leave on 01:50 / 100m |
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Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have. |
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4 x 100m Freestyle Swim, leave on 01:45 / 100m |
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Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have. |
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4 x 100m Freestyle Swim, leave on 01:40 / 100m |
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Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have. |
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1 x 100m Freestyle Easy, rest 0:20 / 100m |
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Freestyle swim at a slow, relaxed pace. |
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1 x 100m Easy Any Stroke, rest 0:20 / 100m |
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Swim your choice of stroke, at a slow, relaxed pace.
Session 3:
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8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m |
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Freestyle swim at a steady pace. |
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4 x 100m Freestyle Swim (kick every 4th 25m), rest 0:20 / 100m |
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Freestyle swim for 75m then kick with arms in a streamlined position for 25m. |
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6 x 200m Freestyle Swim, target time 03:10 / 200m, rest 0:30 / 200m |
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Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200m. If your target time is too easy or too difficult, please complete another time trial. |
| • |
8 x 25m Easy Any Stroke, rest 0:10 / 25m |
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Swim your choice of stroke, at a slow, relaxed pace.
Session 4:
| • |
2 x 100m Freestyle Swim (even pace), rest 0:20 / 100m |
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Freestyle swim at a steady pace. |
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1 x 25m Streamline Kicking, rest 0:10 / 25m |
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Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head. |
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1 x 25m Freestyle Push & Glide, rest 0:10 / 25m |
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Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body. |
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3 x 100m Freestyle Swim (continuous), rest 0:20 / 100m |
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Freestyle swim without any rest periods. |
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Rest 0:40 seconds |
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4 x 25m Freestyle Easy, rest 0:10 / 25m |
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Freestyle swim at a slow, relaxed pace. |
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4 x 25m Breaststroke Easy, rest 0:10 / 25m |
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Breaststroke swim at a slow, relaxed pace. | | Session 5
| Duration |
45-60 mins |
| Distance |
2200m |
| Pool length |
25m | |
|
| • |
1 x 50m Freestyle Swim (even pace), rest 0:15 / 50m |
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Freestyle swim at a steady pace. |
| • |
1 x 50m Breaststroke Swim (even pace), rest 0:15 / 50m |
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Breaststroke swim at a steady pace. |
| • |
1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m |
| |
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position. |
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1 x 25m Freestyle Catch Up, rest 0:10 / 25m |
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Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke. |
| • |
4 x 100m Freestyle Swim, target time 01:30 / 100m, rest 0:20 / 100m |
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Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult please complete another time trial. |
| • |
4 x 50m Freestyle Kick with kickboard, rest 0:15 / 50m |
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Freestyle kicking using a kickboard. Grip the front and rest your forearms on the board. Your chin should just touch the water. |
| • |
4 x 100m Freestyle Swim, target time 01:30 / 100m, rest 0:20 / 100m |
| |
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult please complete another time trial. |
| • |
4 x 50m Freestyle Kick with kickboard, rest 0:15 / 50m |
| |
Freestyle kicking using a kickboard. Grip the front and rest your forearms on the board. Your chin should just touch the water. |
| • |
1 x 100m Freestyle Easy, rest 0:20 / 100m |
| |
Freestyle swim at a slow, relaxed pace. |
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1 x 100m Easy Any Stroke, rest 0:20 / 100m |
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Swim your choice of stroke, at a slow, relaxed pace. |
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