Swimming: Strength

3 x (4 x 50) FC set1 Kick: set2 Pull: set3 Swim with 20sec rest after each distance. Pulse rate 150 - 160 bpm. Moderate / Strong Effort.

Swim 4Lengths: 3Lengths: 2Lengths: 1Length: and repeat on your choice of stroke with 30sec rest after each distance. Easy / Recovery Effort.

Swim 4 x 100mts as 1FC: 1 BC: 1BR: 1FLY with every 4th length kick without a float taking 30sec rest after each distance. Easy / Moderate Effort.

Interim Set:- Swim 2 x 150mts using paddles on your choice of stroke with the last length on BR or FLY. Pulse 140 bpm. Moderate Effort.

2 x (3 x 100) BR: set1 Kick with float: set2 Pull with or without hand paddles and pull buoy taking 30sec rest after each distance and an extra 2min rest at the end of the first set. Pulse rate 150 bpm. Moderate / Strong Effort.

Swim 5 x 100mts FC: No1. Pulse 150: No2. Pulse 140: No3. Pulse 130: No4. Pulse 120: No5. Pulse 120 or below to finish with 30sec rest after each distance. Easy / Recovery Effort.

Swim 8 x 50mts as 2swim @ 50sec: 2pull @ 60sec: 2kick @ 80sec: 2swim @ 50sec Easy / Moderate Effort.

Swim 4 x 75mts FC or BR with hand paddles and pull buoy with 30sec rest after each distance. Pulse rate 140 bpm. Moderate Effort.

Swim 600mts continuous FC or BC with paddles taking one allowable rest interval of 40sec at any stage if required. Pulse rate150- 160 bpm. Moderate / Strong Effort.

Swim 20 x 25mts with 20sec rest after every length using two different strokes with every 4th length kick or pull. Reduce pulse rate from 140bpm to below 120 bpm. Easy / Recovery Effort.

Swim 6 x 25m (6 x 1 length) Frontcrawl with 15 sec rest after each length. Every 3rd length Kick Frontcrawl with a float creating some white water splash. Use a fin for greater strength. Strong Effort.

Swim 5 x 25m (5 x 1 length) Backstroke with 20 sec rest after each length. The 2nd length Kick Backstroke with a float across your chest or above your head. Keep feet & toes pointed creating some white water splash. Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Backstroke with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Strong Effort.

Pull 5 x 25m (5 x 1 length) Backstroke with a pull buoy float between your legs with 30 sec rest after each length. Every 2nd length Double Arm Backstroke with the head always looking up towards the ceiling. Easy Effort.

Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec rest after each length. The 3rd length Kick Backstroke with a float with feet creating some splash and knees under water. Easy / Moderate Effort.

Swim 12 x 25m (12 x 1 length) Backstroke with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Strong Effort.

Swim 6 x 25m (6 x 1 length) Double Arm Backstroke and take 30 sec rest after each length. Look up at the ceiling with straight arm recovery close to your ears over the water surface. Easy Effort.

Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec rest after each length. The 2nd length Kick Breaststroke with a float with feet finishing together after each kick. Easy / Moderate Effort

Swim 6 X 25m (6 X 1 length) Breaststroke with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Strong Effort

Pull 5 X 25m (5 X 1 length) Breaststroke with a pull buoy float between your legs with 30 sec rest after each length. Every 2nd length Long Glide Breaststroke. Swim with the face on the water as you stretch forward. Easy Effort.