Swimming: Frontcrawl

Swim 1 x 75mts Double Arm BC:- 1 x 50mts Double Arm BC:- 1 x 25mts Double Arm BC or a stroke drill of your choice with 40sec rest at each distance. Easy / Recovery Effort.

Swim 2 x 50mts FC: Kick 4 x 25mts BC: Pull 4 x 25mts BR with a buoy: Swim 2 x 50mts FC with 30sec rest after each distance. Easy Effort.

Swim 12 x 25mts as (3 x 25mts Long Glide BR counting your strokes: Swim 3 x 25mts BR Kick on your back with knees underwater: Swim 3 x 25mts BR Pull with a buoy: Swim 3 x 25mts Long Glide BR counting less strokes) with 20sec rest after every length. Moderate Effort.

Swim for 4min on your choice of stroke (minimum distance 100mts). Easy / Recovery Effort.

Swim 100mts FC: Swim 100mts BC: Swim 100mts BR choice drills with 60sec rest after each distance. Easy Effort.

Swim 4 x 25mts Single Arm Fly: 2 x 50mts Catch Up Fly: 4 x 25mts Single Arm Fly or stroke drills of your choice with 30sec rest after every swim. Moderate Effort.

Swim 8 x 25mts choice stroke with 30 sec rest after every length. Easy / Recovery Effort.

Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec rest after each length. Every 3rd length Kick with arms by your side or above your head in a streamlined position with hands together or hold a float. Easy / Moderate Effort.

Kick 5 x 25m (5 x 1 length) Backstroke 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. Easy Effort.

Swim 6 x 25m (6 x 1 length) Backstroke 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) Backstroke with 20 sec rest after each length. Every 3rd length Kick with or without a float. Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec rest after each length or Tread Water for 6 x 30 sec or practice the Top tips from the back of the splash card. Easy Effort.

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

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

Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec rest after each length. Every 3rd length kick with a float. Easy / Moderate Effort

Swim 6 x 25m (6 x 1 length) Breaststroke 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) Breaststroke or Old English Double Arm Backstroke with Breaststroke Legs with 20 sec rest after each length. Easy / Moderate Effort.

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.