Swimming: Endurance

Swim 12 x 25m (12 x 1 length) Breaststroke with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Swim 6 x 25m (6 x 1 length) Breaststroke with 20 sec rest after every length or Tread Water for 6 x 30 sec or Kick Breaststroke on your back with a float and concentrate on breathing easy. Easy Effort.

Swim 5 x 25m (5 x 1 length) Butterfly with 15 sec rest after each length. The 3rd length Pull Butterfly with a pull buoy float. Single Arm Butterfly will reduce the amount of strain across the shoulders i.e. swim two strokes with your left arm and two strokes with your right arm. Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec rest after every length. Practice a Top Tip from the back of the splash card. Easy Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec rest after each length. Every 3rd length Pull Butterfly with a pull buoy float. Easy / Moderate Effort.

Swim 12 x 25m (12 x 1 length) Butterfly with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec rest after every length or Tread Water for 6 x 30 sec or practice the Top Tips from the back of the splash card or a mixture of all three choices. Easy Effort

Swim 5 x 25m (5 x 1 length) Frontcrawl with 15 sec rest after each length. The 3rd length Pull Frontcrawl with a pull buoy float or Kick Frontcrawl with a float. Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Frontcrawl with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Swim 6 X 25m (6 X 1length) Frontcrawl with 15 sec rest after each length. The 3rd length Pull Frontcrawl with a pull bouy float. (Do not use hand paddles during a warm up) Easy / Moderate Effort

Swim 5 x 25m (5 x 1 length) Frontcrawl with 20 sec rest after every length. Practice a Top Tip from the back of the splash card. Easy Effort.

Swim 12 X 25m (12 X 1 length) Frontcrawl with 10 sec rest after each length. Every 3rd length choice stroke swim. Strong Effort

Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec rest after every length or practice three Top Tips from the drill topic or Tread water for 6 x 30 sec or a mixture of these three choices. Easy Effort