THE SESSION WARM-UP MAIN SET COOL-DOWN

4 x 150m easy as: 50m freestyle, 50m non-freestyle 15secs recovery after each 50m

• 6 x 50m as: 25m side kick; 25m swim moderate 15secs recovery after each 50m

8 x 25m

4-step descending effort so that the 1st rep is slow and easy; the 2nd and 3rd are quicker; the 4th a sprint. Repeat

4 x 50m

1 length head-up swimming; 1 length easy 15secs recovery after each 50m

4 x 100m

Sprint the first 5m of each length; no touching the wall 15secs recovery after each 100m

4 x 50m

1 length head-up; 1 length easy 15secs recovery after each 50m

4 x 100m

Sprint the first 5m of each length 15secs recovery after each 100m

8 x 25m drafting

Swap positions after each length

8 x 25m

Count your strokes on 1st length. Blind judge the distance using your stroke count on the 2nd. Open your eyes 2 strokes before the end. Alternate for 8 lengths and get a feel for where and how hard you pull 200m as alternate 50m backstroke and front crawl

Adapt for beginners

Take longer recovery periods, do fewer 50m reps and only swim half the length with your head up.

Adapt for ADVANCED

Instead of 100m reps, do 200m. Push harder on the head-up swims and sprint for longer out of the turns.

“There are three things you need to consider when you tackle open-water swimming: lack of a push-off, sighting and drafting”

POSITION Look where you want to go when you sight and make sure your hands are pointing in that direction. TECHNIQUE Don’t be afraid to bump hands or arms when you’re drafting – no-one does it deliberately! FORM When you start, turn or sight, be prepared to kick a little harder for a couple of seconds.