THE SESSION

WARM-UP

10mins swim to a designated point (handy if you swim in a lake with measured buoys) or just stop and regroup after the time ends

DRILL 1

5 x 30secs. Build to a fast effort. 1min rest interval at aerobic pace Regroup again

DRILL 2

3 x 5mins at race pace, immediately followed by 3 x 45secs very hard 15secs rest between each interval Cruise for 1min at an aerobic pace after the last 45sec effort Stop and recollect the group

DRILL 3

2 x 3.5mins at race pace, immediately followed by 3 x 25secs very hard, with 35secs rest between each Cruise for 1min at an aerobic pace after the last 35sec effort Regroup