Kick 3 x 50mts BC: Kick 3 x 50mts FC: Kick 3 x 50mts BC with 20sec rest after every 50mts plus 60sec rest after each stroke. Strong Effort.

Pull 4 x 25mts BC: Pull 3 x 50mts FC and repeat on your choice of stroke with 20sec rest after every distance. (Use hand paddles to develop greater strength). Strong Effort

Swim 75mts FC: 50mts BR: 25mts BC with 20sec rest after each distance. Easy / Recovery Effort.

Swim 300mts alternating each 50mts Swim, Kick, Pull (SKP) with 10sec rest after each two length swim if needed and 2min rest at the finish. Easy Effort.

Swim 16 x 25mts FC (or a stroke of your choice) using hand paddles with 30sec rest after every length. Strong Effort.

Swim 4 x 50mts Double Arm BC with 10sec rest after each distance. Easy / Recovery Effort.

Swim 2 x 300mts continuous FC alternating Swim, Kick, Pull, every 100mts with 2min rest after each distance. (Kick on BR: BC or Fly). Easy Effort.

Pull with a buoy 3 x (4 x 25mts) set1 FC, set2 BR, set3 BC with 20sec rest after every length and an extra 60sec rest at the end of each set. Strong Effort.

Swim 6 x 50mts BR Long Glide (counting your strokes) with 30sec rest after each distance. Easy / Recovery Effort.

Swim 6 x 50mts alternating each length FC & BC with 30sec rest after every two length swim. Easy / Moderate Effort.

Swim 4 x 25mts Double Arm BC with 30sec rest after every length. Easy / Recovery Effort.

Swim for 9min on your choice of stroke up to a maximum distance of 300mts with 20sec rest as and when required throughout the swim. Easy / Moderate Effort.

Swim 200mts FC: 150mts BR: 100mts BC: 50mts Choice stroke with 30sec rest after every distance (choose one distance to pull only). Easy Effort.

Kick 1 x 25 FC: 2 x 25 BC: 3 x 25 BR: 4 x 25 FLY Legs on your back: 3 x 25 BR: 2 x 25 BC: 1 x 25 FC with 20sec rest after every length (see Technical Section for more information). Strong Effort.

Swim 3 x 100mts on your choice of stroke as 1Pull, 1Kick, 1Swim (PKS) with 60sec rest after each distance. Easy / Recovery Effort.

Swim for 2 x 5min on your choice of strokes swimming at least three of your favourite drills with 60sec rest after the first swim. Easy Effort

Swim 12 x 50mts alternating each 50mts Kick, Pull, Swim (KPS) on three different strokes using paddles and pull buoys with 20sec rest after each distance and an extra 90sec rest at the end of the set. Strong Effort.

Swim100mts Double Arm Backstroke. Easy / Recovery Effort.

Swim 2 x 200mts as 1FC with every 4th length pull with paddles: 1Choice Stroke with every 4th length kick with fins taking 90sec rest after each distance. Easy / Moderate Effort.

Interim Set:- Swim 300mts continuous FC or BC with paddles with every third length FLY. Pulse 150 bpm. Moderate Effort.