I made it down to the pool twice last week and again last night so I’m stockpiling a nice collection of sessions ready to share with you. I was going to post them in order, but last night’s session was too much fun to hold back (!!) so I thought I’d share it first.

This session followed a killer gym session at lunch with the new PT at out work gym. I’d asked for a new programme to blitz everything as the countdown to the wedding gets ever shorter, and he certainly obliged. Needless to say I swam the below at a relatively gentle pace although I dug deep for the fly kick set to give my abs an extra boost. If you really want to work your stomach, do the whole fly kick set on your back and the front crawl kick and breaststroke kick sets without a board.

It’s 2,400m in total and took me around 50 minutes.

Enjoy!

Warm up
300m choice

Main set

4 x 100m fly kick as 25m each on your back, left side, right side and front
Plus 15 seconds rest between each 100m set

4 x 100m front crawl breathing bilateral, every 3 or 5 strokes
Plus 15 seconds rest between sets

2 x 100m IM kick
Plus 15 seconds rest between sets

4 x 50m fly drill (one arm pulls as 3 strokes left arm, 3 strokes right arm)
Plus 15 seconds rest between sets

100m front crawl kick

2 x 100m backstroke
Plus 15 seconds rest between sets

100m breaststroke kick

4 x 50m breaststroke
Plus 15 seconds rest between sets

Swim down
300m choice

2,400m total

(image: isport.com)