Swimming: Frontcrawl

Swim 400mts Reverse Individual Medley with 3min rest at the end of the distance. Pulse 140-150 bpm. Moderate Effort.

Swim 12 x 100 Individual Medley i.e. 1Length FLY,BC,BR,FC with 30sec rest after each distance. Pulse 150-160 bpm. Moderate / Strong Effort.

Swim 300mts Choice Stroke with at least 4Lengths Kick with or without a float. Reduce pulse from 130bpm to below 120bpm. Easy / Recovery Effort.

Swim 500mts continuous using at least two different strokes with 3min rest at the end of the distance. Progress pulse from below 100 beats per minute to 120 bpm. Easy Effort.

Swim 4 x 100mts as 1Swim: 1Pull: 1Kick: 1Swim on your number one stroke with floats and pull buoys with or without fins and hand paddles. Pulse 130 - 140 bpm. Moderate Effort.

Swim 8 x 150mts FC with the last 2Lengths on your choice of stroke with 30sec rest at the end of each distance. Pulse 150 - 160 bpm. Moderate / Strong Effort.

Swim for 5 - 7min as you wish. Pulse below 120 bpm throughout the swim. Easy / Recovery Effort.

Swim 3 x 100mts FC as 1Swim, 1Kick, 1Pull (use kick boards and pull buoys to help the body position) with 30sec rest after each distance. Easy / Moderate Effort.

Swim 1 x 25mts: 1 x 50mts: 1 x 75mts: 1 x 100mts 1 x 75mts 1 x 50mts 1 x 25mts on your choice of stroke with 20sec rest after each distance. Moderate / Strong Effort.

Swim 6 x 50mts using two strokes and your choice of stroke drills with 30sec rest after each distance. (see Technical Section for more information). Easy / Recovery Effort.

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

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

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

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

Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec rest after every length. On each push off the wall practice good streamlining - arms straight - feet and toes pointed. Easy Effort.

Swim 5 X 25m (5 X 1 length) Breaststroke with 15 sec rest after each length. The 3rd length Pull Breaststroke with a Pull buoy float. Easy / Moderate Effort.

Swim 6 X 25m (6 X 1 length)Breaststroke with 10 sec rest after each length. Every 3rd length choice stoke swim. Strong Effort.

Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec rest after every length long Glide Breaststroke or Tread Water for 5 X 30 sec. Easy Effort.

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