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Swim 4 x 100mts FC @ 2min turnaround. No4. with paddles. Easy Effort.

Swim 16 x 25mts FC or BR @ 50sec turnaround with every 4th length kick. Easy Effort.

Swim 6 x 100mts as 1FC, 1BR, 1FC, 1BC, 1FC, 1FLY, @ 2min15sec. Pulse rate 130 - 140 bpm. Easy / Moderate Effort.

Swim 2 x 100mts FC or BR with 60sec rest after each four length swim. Easy Effort. (you may wish to use a kick board for the second four length swim). Easy Effort.

Swim 4 x 100mts BR with the first 15mts underwater with 2min rest after every four length swim. Count your strokes throughout. Reduce the number of strokes for each four length swim as you cool down. Easy / Recovery Effort.

Swim 2 x (4 x 50mts) BR or BC with 30sec rest after each two length swim. Reduce the amount of strokes you take for every 50mts or use stroke drills of your choice with 2min rest at the end of each set. Easy Effort.

Swim 8 x 25mts FC or a stroke of your choice with 20sec after each length. Easy / Recovery Effort.

Swim 5 x 50mts BR Drill as Two Kicks & One Pull or a stroke drill of your choice (see technique Drills for more information) with 60sec rest after each two length swim. Easy Effort.

Swim 2 x (5 x 25mts) BR as 5-10mts Underwater and 15-20mts Long Glide BR on the surface with 30sec rest after every length and an extra 2min rest at the end of each set. Easy Effort.

Swim 6 x 50mts on your choice of strokes with 20sec rest after every two length swim. Easy / Recovery Effort.

Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec rest after each length. Every 3rd length Kick with arms by your side or above your head in a streamlined position with hands together or hold a float. Easy / Moderate Effort.

Kick 5 x 25m (5 x 1 length) Backstroke on your side holding a float with your arm stretched forwards and the other arm by your side with 40 sec rest after each length. Easy Effort.

Swim 6 x 25m (6 x 1 length) Backstroke with 25 sec rest after each length. Count your strokes for each length taking a stroke less each time. Easy Effort.

Swim 12 x 25m (12 x 1 length) Backstroke with 20 sec rest after each length. Every 3rd length Kick with or without a float. Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec rest after each length or Tread Water for 6 x 30 sec or practice the Top tips from the back of the splash card. Easy Effort.

Swim 5 x 25m (5 x 1 length) Backstroke with 25 sec rest after each length. Count your strokes for each length taking less strokes each time. Easy Effort.

Swim 5 X 25m (5 X 1 length) Breaststroke with 25 sec rest after each length. Count your strokes for each length taking a stroke less time. Easy Effort

Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec rest after each length. Every 3rd length kick with a float. Easy / Moderate Effort

Swim 6 x 25m (6 x 1 length) Breaststroke with 25 sec rest after each length. Count your strokes for each length taking a stroke less each time. Easy Effort.

Swim 12 x 25m (12 x 1 length) Breaststroke or Old English Double Arm Backstroke with Breaststroke Legs with 20 sec rest after each length. Easy / Moderate Effort.