Schedule 1

300m alt 75’s F/C and BK. - warm up

4x50 F/C kick in streamline rotate onto back to breathe maintaining streamline. RI (rest interval) 20 sec

3x75 F/C rotation drill with arms RI 20 sec

3x75 BK rotation drill with arms RI 20 sec

2x75 F/C arms only RI 15 sec

2x75 BK arms only RI 15 sec

3x100 FC on 3.00

4x50 BK on 1.30

200 choice swim down

Total 1950m

Schedule 2

200 FC

150 kick

150 pull

100 BK.    Warm up

4x50 FC kick RI (rest interval) 20 sec

2x50 FC single arm - right RI 15

2x50 FC single arm - left RI 15

2x100 FC rotation drill with arms RI 20

2x50 FC 10 kicks 3arms RI 20

4x100 FC on 2.45

  1. choice swim down

Total 1900m

Schedule 3

400 mixed stroke warm up

6x50 alt 50’s FC / BK kick RI ( rest interval) 15

6x50 alt 50’s FC / BK rotation drill with arms

4x75 FC thumb drag RI 20

4x50 BK takeaway drill RI 15

4x75 FC trickle drill RI 20

6x50 alt FC and Bk on 1.15

200 choice swim down

Total 2300