Swim 12 x 25m (12 x 1 length) Backstroke with
10 sec rest after each length. Every 3rd length
Choice stroke swim.
Frontcrawl Finger Touch Drill. Let your fingers
skate across the water surface as you move your
arm slowly forward, allow the hand to cut into
the water with forefingers and thumb first. Keep
your legs kicking strong in order to support the
body. This will develop correct arm recovery.
Frontcrawl - Drills
Dolphin Leg Kick. Kick backstroke with dolphin
legs to develop and improve abdominal
strength. Arms will be stretched out above your
head, pressing over the ears with the upper
arm, straighten the elbows and interlock the
hands. This drill will really work that stomach.
Backstroke - Drills
Frontcrawl Shoulder Touch Drill. Touch your
shoulder with one hand before it enters the
water. Keep your legs kicking strong as your arms
move slowly forward. This will ensure the elbows
are always higher than the pitch of the hands.
Frontcrawl - Drills
Continuous Kick with a float for 150mts using at least two different strokes. Easy / Recovery Effort.
Swim 100mts BC: Swim 100mts Choice stroke: Swim 100mts BC with 30sec rest after each distance. Easy / Moderate Effort.
Swim Continuously for 20 minutes on your favourite stroke with 2min rest at the finish and 10sec rest as and when required throughout the swim. (Count how many lengths you have swum). Moderate / Strong Effort
Swim 6 x 75mts alternating 75mts Swim, 75mts Pull, 75mts Kick and repeat with 20sec rest after each distance on your choice two different strokes. Easy / Moderate Effort.
Swim 100mts on your choice of stroke but different to the stroke used in the main set. Easy / Recovery Effort.
Swim 300mts FC: 4 x 75mts Choice stroke with 30sec rest after each distance and an extra 60sec rest at the finish. Easy Effort.
Swim 7 x 100mts on your choice of strokes with 30sec rest after every swim. Moderate Effort.
Swim 200mts BR Long Glide taking rest as and when required for full recovery. Easy / Recovery Effort.
Swim 300mts continuous on two different strokes applying a little more effort on one of the strokes and taking 2min rest at the finish. Easy Effort.
Swim 18 x 50mts on two different strokes other than one of the strokes used in the warm up with 20sec rest after every two lengths. Moderate Effort.
Swim 2 x 150mts on the stroke that you dropped after the warm up using at least one drill during each distance. Easy / Recovery Effort.
Swim 200mts FC: 100mts BR: 50mts BC: 100mts BR: 200mts FC with 60sec rest after each distance. Easy Effort.
Swim 3 x (5 x 50mts) set1 FC, set2 BR, set3 BC or FLY with10sec rest after every 50mts and an extra 60sec at the end of each set. Moderate Effort.
Kick 100mts BR on your back, keeping the knees below the water surface. Easy / Recovery Effort.
Swim 5 x 100mts FC with every 4th Length BR or BC with 60sec rest after each distance. Pulse 120 bpm. Easy Effort.
Swim 16 x 25mts as 4Swim FC: 4Kick BR: 4Pull FLY: 4Swim FC with 30sec rest after every length. Pulse 140 bpm. Moderate Effort.
Swim 12 x 100mts FC with 30sec rest or 2min turnaround whichever the longer after each distance. Pulse 150-160 bpm. Moderate / Strong Effort.
Swim 100mts BC: 2 x 50mts BR: 100mts Choice Stroke with 60sec rest after each distance. Pulse below 120 bpm. Easy / Recovery Effort.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.
Give it a try - it's better in the app