A versatile 45 mins to 60 mins aerobic session based on Breaststroke, with breaststroke progressions, starts and turns and some fun alternative activities.
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
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
Cannon Ball Roll
Cat and mouse
Pish of war