Strength in the pool - session 1/6

Warm up

200m f/c pull
100m f/c kick with torpedo arms or kick board
<50m fly kick
<50m fly

Drills

4x100m as
50m doggy paddle with a long reach UNDER THE WATER and HEAD UP and
50m f/c

2x100m as
50m otter this is an isolation of the triceps so keep your elbows close to your hips and don't move your shoulder. really focus on pushing your hand all the way back to fully extend your arm. 
GET OUT OF THE POOL 10 PRESS UPS FOR FEMALE, 20 FOR MALE- drop to your knees if you need to.
50m f/c

Swim set

4x100m @ 8/10 RPE 30 seconds rest between sets.

Cool down and skills

4x20m fly kick - Practice leading the kick from your head and shoulders (like nodding or mini diving) , keep your legs long and together, relax and let your joints move.