Swimming: Speed

Swim Progressively for 9min to a maximum distance of 300mts on your choice of strokes with as much variety as possible taking rest intervals as and when required. Easy / Moderate.

Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length). Strong Effort.

Swim 9 x 50mts Choice Stroke as Pyramid Sprints with 70sec rest after every two length swim as10mts Fast 40mts Easy: 15mts Fast 35mts Easy: 20mts Fast 30mts Easy: 25mts Fast 25mts Easy: 30mts Fast 20mts Easy: 25mts Fast 25mts Easy: 20mts Fast 30mts Easy: 15mts Fast 35mts Easy: 10mts Fast 40mts Easy. Strong Effort.

Swim for 5min on your choice stroke. Easy / Recovery Effort.

Swim 25mts FC: 50mts BC: 75mts BR: 100mts FC: 75mts BR: 50mts BC: 25mts FC with 60sec rest after each distance. Easy / Moderate Effort.

Swim 16 x 25mts FC as half length sprint / half length easy recovery with 60sec rest after every length. (Use hand paddles to develop greater speed and power). Strong Effort.

Swim 300mts with rest intervals as and when required. (5 lengths should be swum on your back). Easy / Recovery Effort.

Swim 4 x 75mts as 1FC: 1 BC: 1FC: 1BR with 90sec rest after each distance. Easy / Moderate Effort.

Swim 6 x 50mts Choice Stroke: Turnaround on 2min 30sec as (15mts Fast 15mts Easy 15mts Fast and walk to wall to finish: Swim 15mts Easy 15mts Fast 15mts Easy and walk to wall to finish: Swim 15mts Fast 15mts Easy 15mts Fast and walk to wall to finish and repeat this order again). Strong Effort.

Swim 2 x 250mts on two different strokes using stroke drills of your choice with 20sec rest as and when required and an extra 40sec rest after the first swim. Easy / Recovery Effort.

Swim 3 x 200mts FC with every 4th length at a slightly faster pace to lift pulse rate with 2min rest at the end of each distance. Easy / Moderate Effort.

Cool Down:- Swim 25mts Double Arm Backstroke. Easy / Recovery Effort

Swim 3 x (3 x 50mts) choice of stroke as 15mts Fast 15mts Easy 15mts Fast and walk to wall to finish: Swim 15mts Easy 15mts Fast 15mts Easy and walk to wall to finish: Swim15mts Fast 15mts Easy 15mts Fast and walk to wall to finish with 60sec rest after every 50mts and an extra 60sec rest at the end of each set. Maximum Effort.

Swim 3 x 150mts 1Fly: 1BC: 1BR on your choice of drills with 90sec rest after each distance. Easy / Recovery Effort.

Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with 15sec rest after each distance. Use all four stroke techniques over your choice of distance to raise pulse rate. Easy / Moderate Effort.

Swim 3 x (5 x 25mts) FC sprint @ 60sec with the first 10mts FC fast kick underwater with an extra 2min rest after each set. Maximum Effort.

Swim 10 x 50mts Choice Stroke and two choice drills with 20sec rest after each two length swim. Easy / Recovery Effort.

Swim 200mts FC: 100mts BR: 50mts BC: 25mts FLY: 50mts BC: 100mts BR: 200mts FC with 60sec rest after each distance. Easy / Moderate Effort.

Swim 5 x 75mts Rolling Medley i.e. no1. 1Length FLY,BC,BR no2. 1Length BC,BR,FC no3. 1Length BR,FC,FLY no4. 1Length FC,FLY,BC no5. 1Length FLY,BC,BR to finish. (The first two lengths are swum at 75% effort the final length is swum at 100% maximum effort with an extra 2min rest after each three length swim).

Swim 400mts Choice stroke with a broken amount of mixed rest to a maximum of two minutes anywhere throughout the swim. Easy / Recovery Effort.