A workout that uses drills to help you focus on key areas, helping you to improve your overall technique.
Warm Up - 150 metres
3 x 50m Mixed
50m front crawl, 50m of any stroke of your choice, 50m breaststroke
Main set - 400 metres
4 x 50m Front Crawl
Count your strokes per leg. Try to swim each second length with 1 fewer stroke. Kicking harder on the second length will help.
2 x 50m Front Crawl
Concentrate on getting the maximum out of each stroke by finishing all the way to your thigh with a strong tricep extension
2 x 50m Punch Drill
A 25m with your fists clenched, then 25m full front crawl stroke. The Punch Drill is a great way to learn to ‘feel’ the water.
Cool Down - 150 metres
3 x 50m mixed
Easy. Your choice of mixed strokes to finish the workout. Slowly bring the high heart rate and heavy breathing down.