THE SESSION

WARM-UP

200m build, stroke counting 4 x 25m slow arms, fast legs 4 x 25m fast arms, slow legs 15secs rest after each rep

Stroke length drills

3 x 50m as: 25m 6-1- 6 drill (6 leg kicks on one side; 1 full stroke; 6 leg kicks on other side)/25m swim 3 x 50m as: 25m broken arrow drill (see below left)/25m swim 15secs rest after each rep

Stroke rate drills

3 x 50m as: 25m head-up fast/25m easy 3 x 50m as 25m overspeed arms/25m easy 2 x 50m as pull with ankle band 15secs rest after each rep

MAIN SET

3 x 100m stroke counting @target race pace 3 x 100m stroke reducing @target race pace 3 x 100m stroke counting @target race pace 3 x 100m stroke counting, increasing stroke rate 30secs rest after each rep

COOL-DOWN 200m

Alternate front crawl/backstroke

ADAPT FOR BEGINNERS

Reduce the swim drill distances to 15m drill/10m swim. The majority of novices need to slow their stroke rate down and work on stroke length and efficiency.

ADAPT FOR IRONMAN

Practise changing your stroke rate while holding your stroke length as an efficient means of accelerating/ de-accelerating and adjusting your stroke to open-water conditions.