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Warm Up
Session Set
Swim 6 x 2 lengths alternating between front crawl and backstroke every length.
Effort Level
Easy
Rest Period
30 seconds after every 2 lengths During 4-length sets, rest for 20 seconds after each length. During 6length sets, rest for 20 seconds after every 2 lengths.
Main Set
Using a pullbuoy, swim 4 lengths backstroke, 6 lengths front crawl, 4 Moderate / lengths any stroke then 6 lengths any Strong stroke. Swim 4 lengths double-arm backstroke.
Cool Down
Session Set
Effort Level
Rest Period
30 seconds after every 4 lengths.
Swim 4 lengths standard front crawl, 4 lengths front crawl kick with kickboard then 4 lengths front crawl Easy arms with pullbuoy. Any stroke pyramid swim, starting from 1 length progressing to 2, 3 then 4 lengths continuous then back down to 1 again. Swim 12 lengths alternating between any two strokes every 2 lengths.
Main Set
20 seconds before Moderate / every step in the Strong pyramid. Very Easy 30 seconds after every 2 lengths.
Cool Down
Session Set
Effort Level
Rest Period
Take rest intervals when required. 2 length easy effort will allow pulse rate to drop. If still struggling, take 30 seconds after each 2 length easy effort.
Swim easily for 9 minutes (maximum Easy 300m) using a variety of strokes. Swim 3 lengths front crawl (sprinting the first half of each length only) then Moderate / 2 lengths easy effort any stroke. Strong Repeat set for backstroke then any stroke. Very Easy
Main Set
Session Set
Swim 6 lengths double-arm backstroke then 6 lengths long glide breaststroke, aiming to reduce the number of strokes taken on each length. Swim 6 lengths catch up front crawl then 6 lengths breaststroke with 2 kicks for every pull. Swim easily for 5 minutes (maximum 200m) using a variety of strokes.
Effort Level
Easy
Rest Period
30 seconds after every 2 lengths. 20 seconds after every 2 lengths.
Main Set
Moderate
Cool Down
Session Set
Effort Level
Rest Period
20 seconds after each length. 30 seconds after every 2 lengths. 30 seconds after third length double-arm backstroke.
Swim 12 lengths alternating between any Easy two strokes every 3 lengths. Swim 7 x 2 lengths front crawl. Alternate 1 length catch up stroke and 1 Moderate length full stroke. Swim 3 lengths double-arm backstroke then 2 lengths any stroke. Very Easy
Main Set
Cool Down