THE SESSION

WARM-UP

200m own choice 100m kick – left side, right side, back, front 8 x 50m as: 25 drill, 25 swim (odd lengths do single-arm drills; evens, catch-up drills) • 15secs rest

PREP SET

8 x 50m as: descend 1-4, 1 being easy, 4 being race pace. As you put down more power, focus on keeping your form and not just thrashing • 10secs rest

MAIN SET

12 x 100m as: 3 x 100m at race pace, 1 x 10om easy; repeat • 15secs rest

COOL-DOWN

4 x 50m as: first 10m fast, 40m easy; 15secs rest 100m mixed swim