After a quick warm-up consisting of 4 lengths front crawl,

The lesson was split into 2 parts, the first half a hour they did relay racing starting at the diving blocks, diving in and swimming until she gets to the next person. All without rest.

For the next 25 minutes they had  dive in and continue straight into the stroke for a full 25 meters, in all 3 strokes.(breaststroke, front crawl and butterfly) again this was without rest.

It was a very full-on training session today which she really enjoyed.