1 X 100M FREESTYLE. REST INTERVALS: 60 SEC
PULL 1 X 50M FREESTYLE. BREATHE EVERY 3RD STROKE. REST INTERVALS: 45 SEC.
KICK 1 X 50M FREESTYLE. KEEP LEGS AS LOOSE AS POSSIBLE. REST INTERVALS: 30 SEC
DRILL 2 X 25M CATCH-UP FREESTYLE (CONCENTRATE ON FULL STROKES). REST INTERVALS: 30 SEC
2 X 50M FREESTYLE DESCENDING. START OFF REALLY EASY AND GO A LITTLE FASTER ON EACH 25M SWIM, ENDING WITH THE LAST 25M AT A GOOD STRONG PACE BUT NOT AT MAXIMUM EFFORT. REST INTERVALS: 45 SEC.
1 X 50M RECOVERY ANY STROKES.
TOTAL: 350M
1 X 100M FREESTYLE EASY. REST INTERVALS: 60 SEC
3 X 25M FREESTYLE. DO THE FIRST 25M FREESTYLE CATCH-UP AND THEN 25M FULL STROKE. REST INTERVALS: 30 SEC. THIS IS DONE EASY.
1 X 50M FREESTYLE EASY CONCENTRATING ON DISTANCE PER STROKE. REST INTERVALS: 50 SEC.
1 X 50M FREESTYLE, SLIGHTLY FASTER. REST INTERVALS: 40 SEC.
1 X 25M FREESTYLE, SLIGHTLY FASTER THAN THE 50M. REST INTERVALS: 30 SEC
1 X 25M FREESTYLE FAST. REST INTERVALS: 60 SEC
1 X 50M EASY OTHER STROKES
TOTAL: 375M
1 X 100M FREESTYLE, REALLY EASY. REST INTERVALS: 90 SEC
DRILL 2 X 25M FREESTYLE CATCH-UP. REST INTERVALS: 30 SEC
2 X 25M FREESTYLE. SPRINT AT MAXIMUM SPEED WITH AS LITTLE BREATHING AS POSSIBLE. REST INTERVALS: 45 SEC
1 X 100M FREESTYLE REALLY EASY
TOTAL: 300M
