2 x rescue drills in pairs
6 x 25 – 150m
On back, arms above head, leg kick only
Avoid bringing knees out of water, rotate ankles at catch, bring feet together at end of stroke
10 x 25m (250m) alternating legs only and arms only
Minimum strokes – Count the minimum strokes per length while keeping moving and maintaining form.
6 x 25m
2 x longer swims (45m-50m)
16 x 25m 30 sec recovery
Delayed Starts
4 x 25m 60 sec delay
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