2000m Drill - Advanced

This training is a mixture of stroke work and arm work. Overall session time is between 45-60 minutes. Incorporating drill catchup work for both front and backstroke and then focusing on arm work only toward the end of the main session.

Required equipment for this session

Warm up

300m Choice Warmup

300m @ 5:35

Main Set

1500m - 31 Minutes - Advanced Set

500m Choice - 400m Free - 300m Back - 300 Pull

2 x 75m – Choice @ 1:40
25 Kick, 25 Drill, 25 Full Swim

4 x 100m Front @ 2:15
50 Catchup Drill, 50 Full Swim

1 x 50m Choice @ 1:05
Smooth Full Swim

3 x 100m – Backstroke @ 2:15
50 L to L Drill, 50 Back

6 x 50m Pull @ 1:05
Alternate Front / Back Stroke with Pullbuoy

6 x 50m Choice @ 0.35

Cool Down

200m Free @ 3:55

Smooth cool down to reduce heart rate gently