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Swim 3 x 50mts BC Double Arm: Swim 3 x 50mts BR Long Glide (count your strokes) with 30sec rest after each two length swim. Easy Effort.

Swim 4 x 100mts on 3min turnaround changing strokes every 100mts using at least two different strokes and a stroke drill of your choice. Easy Effort.

Swim 3 x 50mts FC Finger Touch Drill: Swim 3 x 50mts BR Drill Two Kicks & One Pull (see Technical Section for more information) with 20sec rest after each distance. Easy Effort.

Swim 10 x 50mts BR or a stroke of your choice on 2min turnaround counting your strokes for each length. Easy / Moderate Effort.

Swim 100mts BC Double Arm. Easy / Recovery Effort.

Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with 30sec rest after each distance. Use all four stroke techniques over your choice of distance. Easy Effort.

Swim 300mts continuous on your favourite stroke with a mix of kicking and pulling with floats & pull buoys. Easy / Moderate Effort.

Swim 75mts BR Long Glide. Easy / Recovery Effort.

Swim 250mts continuous FC as 50mts Swim, Kick, Pull, Kick, (SKPS). Swim with or without fins and paddles. Easy Effort.

Kick 4Lengths BR: 3Lengths FC: 2Lengths BC: 1Length FLY and repeat set with 50sec rest after each distance and an extra 2min rest after the first set. Easy / Moderate Effort.

Swim 250mts Choice Stroke with 25sec rest after every single length. Easy / Recovery Effort.

Swim 400mts FC or BR with every 4th length FLY Kick on your back. Easy Effort.

Swim for 5min on your choice of stroke to a maximum distance of 200mts with rest intervals as and when required. Easy / Recovery Effort.

Swim 8 x 50mts FC or BC as 2Swim: 2Kick: 2Pull: 2Swim (SKPS) with 20sec rest after every two length swim. Easy Effort.

Swim 6 x 100mts Individual Medley i.e. 1Length FLY,BC,BR,FC on 2min turnaround or 30sec rest whichever is the least. Pulse rate no more than 130 - 140 bpm take extra rest if needed. Easy / Moderate Effort.

Swim 2 x (100mts Swim : 2 x 50mts Kick) set1 FC: set2 Choice stroke with 30sec rest after each distance and an extra 60sec rest at the end of set1. Easy / Recovery Effort.

Swim 2 x 200mts 1FC: 1Choice Stroke with 2min rest after each distance. Easy Effort.

Swim 400mts Reverse Individual Medley i.e. 4Lengths FC,BR,BC,FLY taking 3min rest. Easy Effort.

Swim 6 x 100mts FC or BR or BC on 2min turnaround or with 30sec rest whichever is the least. Pulse rate 130 - 140 bpm. Easy / Moderate Effort.

Swim 16 x 25mts FC @ 60sec turnaround. Every 4th length pull with a buoy. Easy / Recovery Effort.