THE SESSION

WARM-UP

20secs rest after each rep • 2 x 100m build swim • 4 x 50m kick on side with fins, super streamlined • 2 x 100m as: 25m doggy paddle/75m swim observing your catch

DRILLS 1

15secs rest after each rep wearing fins • 6 x 25m sculling front into half scull; 6 x 25m ‘ride the wave’; 100m swim, observe your arm/hand position (smiley face); 6 x 25m false catch; 6 x 25m double catch; 200m tempo swim

DRILLS 2

15secs rest after each rep • 2 x 50m Single-arm drill, focus on rotation to facilitate high elbow catch • 6 x 50m Alternate paddles, fists only and swim – observe and feel your catch on each stroke • 200m tempo swim

COOL-DOWN

4 x 50m back stroke