Swim session at Harleston, 19:30-20:30. Arrive for 19:15 in the pool for a 19:30 start.

Here is this week's swim session with your swim team of Roly Shaw, Stuart Oxborough and Christina Stohr.

WARM UP (10min) “REPEAT PROGRESSIVE”

4 x 1L - Slow (1), Steady (1), Medium (1), Fast (1)

DRILLS (15min) “BREATHING”

Bubble, Bubble, Breathe

Multi Strokes

Head Tuck

One Eye

MAIN SET (30min) “BROKEN EIGHT LENGTHS”

4 to 5 x (4 x 2L)

RI = Athletes choice.

Keep RI constant. Performance measure is the cumulative time of the efforts, but make a note of the combined rests taken.

COOL DOWN (5 min)

Easy 4 - 12 lengths - athletes choice, include breaststroke and backstroke (if safe).

Don't forget to stretch.

Members only, cost £4.

Please go on the waiting list if the session is full.

• Turn up if you have a slot booked - otherwise someone else could have swum.
• Don't turn up if you haven't - you may have a wasted journey.
• Athletes are generally encouraged to maintain the good protocols and practices that we have become accustomed to during the pandemic.
• These include, for example, personal hygiene and sanitation practices, self health checks and respect for others who may not be as comfortable with the relaxation of national guidance.
• Please continue to observe current government advice and adhere to any requests from any party whose facilities we make use of.
• Please continue to book onto club training sessions in advance of attending.

Please do not enter the changing rooms before 19:15.

If you have any questions or concerns, please direct them to a member of the swim coach team.