A versatile 45 mins to 60 mins aerobic session based on Breaststroke, with breaststroke progressions, starts and turns and some fun alternative activities.

WARM UP

2 x 100m alt FC into BC                              200                            5 mins                     r.15

2 x 100m alt BR into FC                              200                             5 mins                    r.15

Emphasis on streamlined drive off the wall in turns

4 x 75m as FLY, BC, BR.                             300                            8 mins                       r.10

Drive at start from the blocks.

 

BR 8 x 50m

2 x 50 BR kick                                          r.10

2 x 50 BR extended glide                   r.10

2 x 50 as 2K1P (3K1P for higher grades)

1 x 50 stroke

 

SPRINTS

 

4 x 25m alt. 25m kick, 25m full stroke

Mini and Bronze 3 x 50

Mut be a whip kick into the glide getting the hips high.

 

STARTS AND TURNS

Dive, from 10m out, turn and finish x 4

 

Alternative Activities

 

Cannon Ball Roll

Cat and mouse

Tandem Swim

Pish of war

Relays