Warm up: 300m FC easy +10sec. Main set: 4x100m FC with pull buoy as 50m B3 into 50m B5 +10sec. 300m FC using ‘1,2,stretch’ mantra +10sec. 4x100m with fins as 50m 6-3-6 into 50m FC +10sec. 300m FC focus on catch and pull +10sec. 4x100m FC with pull buoy and paddles focus on pressing water back +10sec. Cool down: 200m BrS or BaS.

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.

Abbreviations: FC – front crawl, HVL – high volume lane, LVL – low volume lane, CSS – Critical Swim Speed, BrS – breaststroke, BaS – backstroke. B3 – breathing every 3 strokes. B5 – breathing every 5 strokes.