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| Set | Distance | Notes | ||
| Warm Up | 3 x (100m fc, 100m oc) 10 seconds rest | 600m | Keep long. loosen off | |
| Introductory Set | 4x25m breast kick 4x25m as 2 kicks 1 pull 2x25m breast arm, fly legs 50m full stroke | 300m | Kick & streach. hold each stroke with a glide for 2 seconds | |
| Main Set | 25m Fly, 50m Bk, 75m Br, 100m fc, 30 secs rest 25m Bk, 50m Br, 75m Fc, 100m Fly, 30 secs rest 25m Br, 50m Fc, 75m Fly, 100m Bk, 30 secs rest 25m Fc, 50m Fly, 75m Bk, 100m Br | 900m | Use wall as best as poss. keep strokes long and steady | |
| Concluding Set | 4x 25m own choice sprints | 100m | ||
| Swim Down | 100m o/c | 100m | ||
| Sessions Time: 1 hour | Total Distance: 2000m | |||
| Set | Distance | Notes | ||
| Warm Up | 7 x 50m as 4x fc, 3x oc 15 secs rest | 350m | Dont sprint, keep long and streach | |
| Introductory Set | 2x25m Bk kick 2x25m Bk katchup 2x25m drill 2x50m HARD | 250m | the 50m's MUST be a sprint. the 25m's are steady | |
| Main Set | 3 x 400m fc with 1.30 rest for the lead swimmer | 1200m | Keep long, use walls and have a steady constant leg kick | |
| Concluding Set | 4x 25m IM leg kick | 100m | ||
| Swim Down | 100m o/c | 100m | ||
| Sessions Time: 1 hour | Total Distance: 2000m | |||
