As we're in race season you need to be able to know the pace you're swimming, so you can raise it or lower it when necessary. Being able to swim different distances at the same speed allows you to judge the appropriate speed to go at.
In this session you complete kicking on the side, changing by length and every 8 kicks, then 3 different drills,
- touching a kick board held between your legs every stoke,
- single arm to Kick Board and Finger drag,
- practice easy speed by doing fist swimming to push and glide.
Then you do a 50m, 100m, 200m and 400m swim all at the same speed. Check the clock and see if you are swimming to the required speed and adjust if needed.