THE SESSION

For the whole session focus on rotation from 45° on one side to 45° on the other. And for an extended version of this session, head to

220tri.com

WARM-UP

200m easy

6 x 25m

As 6 strokes front crawl/6 strokes backstroke •

4 x 25m

As 6 kicks on front/6 kicks on back •

200m easy

15secs rest after each rep

MAIN SET

WHOLE BODY ROTATION 1

6 x 25m torpedo (hands by side) kick on back • 6 x 25m torpedo kick on front

15secs rest after each rep

WHOLE BODY ROTATION 2

6 x 25m single-arm drill • 6 x 25m ‘Unco’ drill (check out YouTube) with fins breathing to nonstroking arm

15secs rest after each rep

WHOLE BODY POWER (wearing hand paddles)

4 x 100m easy • 3 x 100m vigorous • 2 x 100m race pace • 8 x 25m fast, resisted swims • 6 x 50m As 25m hard ‘tombstone’ leg kick/25m easy kick on back

30secs rest after each rep

COOL-DOWN

200-400m easy

ADAPT FOR BEGINNERS

Wear fins for the kicking drills. Perform half a length drill, half a length swim, focusing on rotation through your stroke.

ADAPT FOR IRONMAN

Repeat the ‘whole body power’ set after a 100m easy recovery swim.