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.

Warm up:

• 200m FC nice and easy. Focus on a relaxed breathing pattern every three strokes.

Drill set:

• 200m With fins alternating 25m torpedo on front and 25m FC.
• 200m With fins alternating 50m kick on side (25m each side) and 50m FC.

Main set: Repeat 4-5x

• 100m With fins alternating torpedo on front or alternatively 25m torpedo on back, 25m torpedo on front, 25m kick on L side and 25m kick on R side.
• 300m FC @CSS pace.

Cool down:

• 100m Easy FC.
• 100m Choice of stroke other than FC.