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Swim 6 x 25m (6 x 1 length) Breaststroke with 40 sec rest after each length. On each push off the wall practice good streamlining - arms straight - feet and toes pointed before the underwater pull and kick. (after just one underwater pull and kick resume full stroke swimming on the water surface). Easy Effort.

Kick 5 X 25m (5 X 1 length) breaststroke on your back holding a float across the chest or above your head with 40 sec rest after each length. Ensure the knees are kept underwater. Easy Effort.

Swim 5 x 25m (5 x 1 length) Butterfly with 25 sec rest after each length. Count your strokes for each length taking one stroke less each time or practice a Top Tip from the back of the splash card. Easy Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec rest after each length. Every 3rd length choice stroke Kick with a float. Breath freely and practice the timing of your breathing. Easy / Moderate Effort.

Kick 5 x 25m (5 x 1 length) Butterfly on your side holding a float with your arm stretched forwards and the other arm by your side with 40 sec rest after each length. Keep your feet together. Easy Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 25 sec rest after each length. Count your strokes for each length taking a stroke less each time. Easy Effort.

Swim 12 x 25m (12 x 1 length) Butterfly with 20 sec rest after each length. Every 3rd length Kick with or without a float held out in front with straight arms. (If selecting a small float ensure it has good flexibility). Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 40 sec rest after each length. On each push off the wall practice good streamlining - arms straight - feet and toes pointed - glide as far as you can and swim no more than 8 strokes. Walk to wall to finish or your choice of stroke. Easy Effort.

Swim 6 x 25m (6 x 1 length) Frontcrawl with 25 sec rest after each length. Count your strokes for each length taking a stroke less each time. Easy Effort.

Swim 12 x 25m (12 x 1 length) Frontcrawl with 20 sec rest after each length. Every 3rd length Kick with a float. (Practice placing your face on the water for six kicks then breath). Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Frontcrawl with 40 sec rest after each length. On each push off the wall practice good streamlining - arms straight - feet and toes pointed or the Top Tips from the back of the splash card. Easy Effort.

Swim 5 x 25m (5 x 1 length) Frontcrawl with 25 sec rest after each length. Count your strokes for each length taking a stroke less each time. Easy Effort.

Swim 6 x 25m (6 x 1 length) Frontcrawl with 20 sec rest after each length. Every 2nd length practice a Top Tip from the back of the splash card. Easy / Moderate Effort.

Kick 5 x 25m (5 x 1 length) Frontcrawl on your front or back (If on your back hold a float across your chest or above your head) with 40 sec rest after each length. Easy Effort.