Tuesday 17th February 2015 05:30-07:30

Land Training: Circuits

Abs: alt. leg vsits / Crunches/ sit-ups/ 

Laps 

squats / lunges / wall sits

Warm Up:

w/fins and snorkels 

800 fc swim w/turns and u/water fly kick on 14.00

Brst technique:

8 x 50 brst kick w/board on 1.30

200 brst swim work on long stroke reach and hold on 4.20

Main Set: 

4 x 100 Fc swim on 1.50/2.00

8 x 50  Fc swim on 60/65

warm down:

u/water fly kicks across the pool with fins on 

Land Training / Swim

Morgan 8/10 - 7/10

Josh 8/10 - 8/10

Logan 9/10 - 8/10

Archie 10/10 - 10/10

Fraser 10/ 10 -10/10

Lucy 10/10 - 9/10

Ella 10/10 - 9/10

Gemma 10/10 - 9/10

Phoebe 10/10 - 9/10

Fran 7/10 -7/10

Kaela 10/10 -9/10

Grace P 10/10 - 9/10

Grace N 8/10 - 7/10 

Eloise 8/10 -8/10

Sophia 7/10 - 7/10 

Ava.S 9/10 - 9/10

Ava.W 6/10 - 8/10