3x150m as 1) 150m swim, 2) 150m Kick, 3) 150m Build swim 20RI 450m
4-6 x75m as 25m steady, 25m medium pace, 25m sprint. 15RI 300/450m
Maintain speed through each distance, the shorter the distance the greater the speed (keep in control of the stroke).
3x100m, 3x75m, 3x50m, 3x25m 750m
2x100m, 2x75m, 2x50m, 2x25m, 500m
1 x100m,1x75m, 1x50m, 1x25m , 250m
(Rest periods are 30 between 100m’s, 15sec between 75m, 10sec between 50, 5sec between 25m.)
4x50m As 1-3 Backstroke, 2-4 freestyle (drill).
Total Distance 2,450m/ 2600m