Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with
15sec rest after each distance. Use all four
stroke techniques over your choice of distance
to raise pulse rate. Easy / Moderate Effort.
Kick with a float 10 x 25mts on your choice of
stroke with 30sec rest after every length.
Strong Effort for the first 15mts and Easy
Effort for last 10mts.
Swim 16 x 25mts with 20sec rest after each
length using two different strokes: Every 4th
length use a kicking drill of your choice.
Easy / Moderate Effort.
Swim 9 x 50mts Choice Stroke as Pyramid
Sprints with 70sec rest after every two length
swim as10mts Fast 40mts Easy: 15mts Fast 35mts
Easy: 20mts Fast 30mts Easy: 25mts Fast 25mts
Easy: 30mts Fast 20mts Easy: 25mts Fast 25mts
Easy: 20mts Fast 30mts Easy: 15mts Fast 35mts
Easy: 10mts Fast 40mts Easy.
Swim 12 x 25mts alternating FC & BC or BR & BC with 20sec rest after every length. (Every third length must be Moderate Effort Kick with a float). Easy Effort
Kick with a float 10 x 25mts on your choice of stroke with 30sec rest after every length. Strong Effort for the first 15mts and Easy Effort for last 10mts.
Swim Continuously for 9min using two strokes with 2min rest at the finish and 10sec rest as required throughout the swim. Easy / Moderate Effort.
Swim 10 x 25mts as 15mts sprint swimming & 10mts easy walk to wall. Use two strokes of your choice with 40sec rest after each length or 60sec if a power walk is used. Strong Effort.
Tread Water for 4 x 30sec with 30sec rest after each half minute. Easy / Recovery Effort.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.
Give it a try - it's better in the app