THE SESSION

POOL-RACE PREP 15sec rest after each set

• 4 x 100m build • 8 x 15m drill/10m swim • 4 x 25m fast/25m easy • 3 x 100m as 25m fast/25m race pace/50m easy

45sec rest

• 100m easy

POOL-RACE WARM-UP

25m as: 10m fast/5m easy/10m fast 25m as: 5m scull/5m swim/5m scull/10m fast • Repeat and ready at start

OPEN- WATER RACE PREP 15sec rest after each set

• 4 x 100m build • 8 x 15m drill/10m swim • 4 x 25m racing start to buoy, turn, then 25m easy • 3 x 100m as: 25m fast/25m race pace/50m easy with sighting practice

45sec rest

• 100m easy

OPEN- WATER RACE WARM- UP

50m swim to acclimatise • 25m as: 5m scull/5m swim/5m scull/10m swim build • 25m sighting drills • 4 x 10-15m fast starts