Four stroke technical efficiency sessions where movement is continuous and little time needed for recovery and low heart rate maintained to avoid excessive exhalation.

Drills and skills.

Underwater work (within 15 metres) to improve streamlining and transition phases.

Using a snorkel where possible. Swimming will lead to a breath being blown out above water. Being mindful of how your face is positioned when exhaling should be considered.

In the first three to four week meso-cycle, focus on low to medium level aerobic training (not more than 50bbm or 5-6/10 effort) to avoid the need to use explosive breathing and to allow a controlled re-acclimatisation to training.

When doing freestyle, if swimmers need to pass each other, breathe to the opposite side.

Care should be taken when doing kick sets and if practical a recommendation to use the flat kicking technique with face in the water and snorkel.