Lead Coach - Abi  Inverted pyramid | 5 min effort, 4,3,2,1,1,2,3,4,5 with 60 sec walk recovery.

By signing up you agree to the following Runner Protocol as a condition of booking:

1. Turn up if you have a slot booked - otherwise someone else could have swum.

2. Don't turn up if you haven't - you may have a wasted journey.

3. Athletes are generally encouraged to maintain the good protocols and practices that we have become accustomed to during the pandemic.

4. 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.