Warm up: 200m FC easy. Drill set: 200m FC with pull buoy. Build set: 200m FC 25m easy 25m hard. Main set: HVL 1x400m +30sec. 2x200m +20sec. 4x100m +10sec. 8x50m +5sec. LVL 1x300m +30sec. 2x150m +20sec. 3x100m +10sec. 6x50m +5sec. All at CSS pace. 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.