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 pull buoy as 50m doggy paddle into 50m FC
• 200m FC with pull buoy and paddles focussing on catch and pull
• 200m With fins alternating 50m torpedo on back with 50m torpedo on front

Subset 1:

• 50m FC sprint, 100m FC easy, 150m FC sprint with 30sec recovery at end. 

Subset 2:

• 50m FC with pull buoy, 100m sprint, 150m FC with pull buoy with 30sec recovery at end. 

Subset 3 (high volume only):

• 300m FC steady with focus on maintaining ideal alignment (swimming through a tube) and bilat breathing with 30sec recovery. 

Repeat subsets 1 and 2 (and 3) 2x each.

Cool down

• 100m with fins as 50m torpedo on back into 50m FC
• 100m easy using your choice of stroke