Minnow workout: restful

1. Warm-up

• 4 x 100, rest 30 seconds between 100's
  • start off very slowly; on each successive 100, go a tiny bit faster but stay relaxed; if you're getting tired by the 3rd or 4th 100, you need to slow down

2. Build set

• 4 x 100, rest 20 seconds between 100's
  • swim as slowly and relaxed as the last set but you only have 20 seconds rest. increase pace on successive 100's, so keep the first 100 under control because it sets the pace for the rest

3. Kick set

• 4 x 100 kick, 20 seconds between 100's
  • start easy and increase your effort on each 100; keep the kick small and controlled

4. Pull set

• 4 x 100 pull, 30 seconds between 100's
  • focus on controlling your breathing while not using your legs; count the number of breaths you take each lap in the first 100 and try to take one fewer breath per lap on the second, one fewer than that on the third, and finally one more fewer on the fourth; if you began with 10 breaths per lap, you should be down to 7 by the fourth 100

5. Warm-down

• 4 x 100 in any stroke/s except freestyle, 40 seconds between 100's
  • go faster on each 100 so the third is the fastest, then slow down on the last one.