Splash out to work out

DAY 1 Breathing focus

5 mins front crawl warm-up 8 mins front crawl/ backstroke mix

3 x 2 mins front crawl with 1-min rest between each rep 5 mins cool-down, any stroke

Breathing focus

4 mins front crawl warm-up 8 mins front crawl/ backstroke mix

3 x 3 mins front crawl with 1-min rest between each rep 4 mins cool-down, any stroke

DAY 2 Endurance

5 mins front crawl warm-up

3 x 5 mins front crawl with 2-min rest between each rep 2 mins front crawl cool-down

Endurance

4 mins front crawl warm-up 3 x 6 mins front crawl with a 90-second rest between each rep

2 mins front crawl cooldown

DAY 3 Technique

3 mins front crawl warm-up 15 mins swimming drills 6 mins stroke of choice

3 mins front crawl cool-down

Technique

3 mins front crawl warm-up 14 mins swimming drills 8 mins stroke of choice 3 mins front crawl cooldown

DAY 4 Intervals

5 mins front crawl warm-up

6 x 2 high-speed lengths front crawl with 90-second rest between each length 2 mins stroke of choice

3 mins front crawl cool-down

Intervals

5 mins front crawl warm-up

6 x 2 lengths front crawl at high speed, with a 90-second rest between each 2 mins stroke of choice

4 mins front crawl cool-down