Four lanes, often thrity swimmers. Typical T3 T3 standard, so came through Teaching Groups and have progressed to T2 over the next year or two. Some have been swimming with the club for six or more years. Generally they are good at getting on with the session.  Can problematic if a large group of them (girls) all try to be with their friends in the same lane.

Some are from Mini Squad, some have come out of Bronze. Most will work hard for the hour, most swim twice a week. Most are interested in having times to help chart their progress but are less interested in competing or in the typical club Gala.

4 x 75  as 50 FC, 25 BC    Rest 15

8 x 50 alt 50 kick, 50 pull    Rest 15

4 x 25 FC stroke count     Rest 10

3 x 100 as BC/BR/ FC     (2.15/2.30/2.45)

DIVES

Typically a set of progressions into improving a competitive grab start.

Jump in, as far as yo can, off the side, then off the block

Topple then jump, off the side, then off the block

Topple and dive, off the side, then off the block gliding it out as far as you can

Topple and dive, off the side, then off the block gliding it out then adding six dolphin kicks.

Topple and dive, off the block gliding it out, adding six dolphin kicks and completing break-out.

3 x 50 with competitive start using the blocks on BC, BR and FC    60/90

3 x 300                  (4/5)

s x 50 Same Stroke (1.15/1.30)

1 x 200 easy

1 x 100 easy