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.
