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

This week the coaches are Abi Bremner and Roly Shaw.  We have capacity for 16 athletes - seeded into slow, medium, fast and elite groups on the night by activator Jenny Lucas-Hill.

The session is shown below.  The coaches will adapt as needed to suit pace and time available.  Sign up now before it fills!

WARM UP (10min) “REDUCING REST”

3-5 x 4L

Reduce RI from 40 sec to 20 sec.

DRILLS (15min) “SYMMETRY AND ALIGNMENT”

11/1 o'clock 

Catch Up

Single Arm (UNCO)

Superman

MAIN SET (30min) “UPWARDS LADDER”

2L, 4L, 6L, 8L, 10L, (12L).

RI gets proportionally less at end of set. Maintain pace throughout.

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.