Please bring swim fins (flippers), a pull buoy and hand paddles.

We use fins and pull buoys to work on specific aspects of technique and fitness. Hand paddles are not essential but if you have them bring them along.

It’s CSS testing day! Make sure you have a good warm up and include those drills that make you feel as though you are swimming like a fish. Pick up the pace in your build set to what you hope will be your 400m pace. When your engine is ready then complete the following:

• 400m TT FC

• 4-6x 50m easy FC

• 200m TT FC

Cool down and give yourself a pat on the back for giving it heaps allowing you to see exactly where your swim fitness is at on this day! Well done.