By Nate
Warmup
- breast stroke 100m
Streamline
- Intermediate: 8 x 25m, maximise glide, minimise strokes, work on streamline
- Advanced: 6 x 50m, maximise glide, minimise strokes, work on streamline
Simulate depth
- Intermediate: 6 x fast 12.5m, slow 12.5m, fast 12.5m (so 25, a turn and some strokes)
- Advanced: 6 x fast 12.5m, slow 12.5m, hang, fast 12.5m, slow 12.5m
Crawl to the spa
- crawl as far as you can using fingers only
- spa