THE SESSION

WARM-UP

3 x 100m swim stroke; reducing stroke count each 100m 3 x 50m as: 8 strokes front crawl; 8 strokes back 6 x 25m streamline kick as: 8 kicks front; 8 kicks back Rest 15-20secs after each set

DRILLS 1

4 x 50m as: 25m rotisserie kick; 25m swim 4 x 50m as: 25m torpedo (both hands by side) kick; 25m swim 3 x 100m swim stroke count; reducing stroke count each 100m 4 x 50m side kick 6-1- 6 drill (6 leg kicks on one side; 1 full stroke; 6 leg kicks on the other side); side kick 636 drill (as 6-1- 6 but with 3 full strokes) Rest 15-20secs after each set

DRILLS 2

4 x 50m single-arm drill holding float in extended non-stroking arm 4 x 50m Unco drill with fins breathing to non-stroking arm 3 x 100m swim stroke count; reducing stroke count each 100m 4 x 50m T drill with fins (side kick holding arm vertically extended) Rest 15-20secs after each set

COOL-DOWN

6 x 50m float tap drill, pushing through the rotation at the finish of the stroke

Adapt for beginners

Reduce the drill swims to 15m drill; 10m swim, wear fins initially to aid leg kick and propulsion but don’t be reliant on them. Aim to reduce stroke count by 1-2 strokes per 25m.

Adapt for Ironman

Aim to reduce stroke count by 1-2 strokes per 50m through good rotation, making sure that you extend into the catch rather than overglide.