Courtesy of Fitness Goals Limited  

Warm up
 Easy 200-400 mtrs.   

Drill 1
 (25 mtrs Alfred/25 mtrs swim) X 3-6 10 seconds rest between 50s. (Explaination video clip here).
 Drill 2
 8-12 x 25s lowest number of strokes per length. Steady effort. 10 seconds rest between 25s.                   

Main test set - Technique golf

8 -10 x 50 mtrs. Hard effort with 15 seconds rest between. Count the amount of strokes completed each 50 while also timing the 50 mtrs. Add the two numbers
 together to get a total golf score. Goal to get lowest golf score for you. Swim either faster, do longer more powerful strokes or a combo of both to lower and
 maintain best score.

Warm down
 Easy 200 (25 freestlye/25 
 backstroke)

KEY THOUGHTS 

 
Reach and roll -
 Reach  forward under
 the water and allow
 the body to roll with
 that movement.

 Anchor the catch -
 Ensure as you start
 your underwater
 stroke  that your hand
 is in a stable postition
 (thumb slightly pointed
 down and elbow up)
 anchored against the
 water.
 
  Roll  - The body over
 the arm rather than
 pull the arm under the
 body

 Feel - resistance or
 pressure against your
 hand and forearm
 throughout the
 stroke.

 Accelerate - the hand
 speed progressively
 throughout the
 stroke.