Undertake 50 Mountain Climbers 1 rep = 1 leg and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipM1-cX6CQwGzIyKKmDyb8--pCFJQZd849SKBa7_Uf8pUA09Am8WY7c1eyQPGcQCCw?key=elpjU0ZSX0lzTzI4TGlGWE1Fd0hjc2FicGYt'>here</a>.

Undertake 40 Tricep Dips - legs extended and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipNCELNPHjo-0zb7Lz9cYWCV_W3pqyqLaz5XhoyBoVsskCmcvy26RtEYyACK4BTkHw?key=VHA2UVZ3UWZSSWRLbFh5MjhZeEdlZHF3REdEM1R3'>here</a>.

Undertake 40 Streamline Burpees and up load your times 3 times each week

Undertake 40 Russian Twists - 20 each side and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipPxIBSGRGZHtRRBoHP7TVumYedsX9VQ_zKHt9tHIz0hScB7Z2cjcOMovDWrkIsN5Q?key=NEVqMVFhMnhaaHNYNmNPMHRVeGxFcWozRWFEQ2'>here</a>.

Undertake 40 knee bent sit ups arms across chest and up load your times 3 times each week

Undertake 40 Hand lift press ups and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipMqMsYYjsiG3BA5ZslEEbhCV9lLU2EJJh3NXvhdtc-48OOcvQIxy22zqsM53wo-5g?key=aFJNNmViMHcwZDZJYk5QNlhBSWdmZE1WYVVkeFdB'>here</a>.

Undertake 40 90degree Squats and up load your times 3 times each week

Undertake 3km Run and up load your times 3 times each week

Undertake 40 Mountain Climbers 1 rep = 1 leg and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipM1-cX6CQwGzIyKKmDyb8--pCFJQZd849SKBa7_Uf8pUA09Am8WY7c1eyQPGcQCCw?key=elpjU0ZSX0lzTzI4TGlGWE1Fd0hjc2FicGYt'>here</a>.

Undertake 30 Tricep Dips - legs extended and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipNCELNPHjo-0zb7Lz9cYWCV_W3pqyqLaz5XhoyBoVsskCmcvy26RtEYyACK4BTkHw?key=VHA2UVZ3UWZSSWRLbFh5MjhZeEdlZHF3REdEM1R3'>here</a>.

Undertake 30 Streamline Burpees and up load your times 3 times each week

Undertake 30 Russian Twists - 15 each side and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipPxIBSGRGZHtRRBoHP7TVumYedsX9VQ_zKHt9tHIz0hScB7Z2cjcOMovDWrkIsN5Q?key=NEVqMVFhMnhaaHNYNmNPMHRVeGxFcWozRWFEQ2'>here</a>.

Undertake 30 knee bent sit ups arms across chest and up load your times 3 times each week

Undertake 30 Hand lift press ups and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipMqMsYYjsiG3BA5ZslEEbhCV9lLU2EJJh3NXvhdtc-48OOcvQIxy22zqsM53wo-5g?key=aFJNNmViMHcwZDZJYk5QNlhBSWdmZE1WYVVkeFdB'>here</a>.

Undertake 30 90degree Squats and up load your times 3 times each week

Undertake 2km Run and up load your times 3 times each week

Undertake 30 Mountain Climbers 1 rep = 1 leg and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipM1-cX6CQwGzIyKKmDyb8--pCFJQZd849SKBa7_Uf8pUA09Am8WY7c1eyQPGcQCCw?key=elpjU0ZSX0lzTzI4TGlGWE1Fd0hjc2FicGYt'>here</a>.

Undertake 20 Tricep Dips - legs extended and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipNCELNPHjo-0zb7Lz9cYWCV_W3pqyqLaz5XhoyBoVsskCmcvy26RtEYyACK4BTkHw?key=VHA2UVZ3UWZSSWRLbFh5MjhZeEdlZHF3REdEM1R3'>here</a>.

Undertake 20 Streamline Burpees and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.app.goo.gl/4MdHQVezQ87JdP2B8.'>here</a>.

Undertake 20 Russian Twists - 10 each side and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipPxIBSGRGZHtRRBoHP7TVumYedsX9VQ_zKHt9tHIz0hScB7Z2cjcOMovDWrkIsN5Q?key=NEVqMVFhMnhaaHNYNmNPMHRVeGxFcWozRWFEQ2'>here</a>.

Undertake 20 knee bent sit ups arms across chest and up load your times 3 times each week.  For an example on how to do this challenge, see <a href='https://photos.app.goo.gl/2AGhoSmCLpmSq34r7'>here</a>.

Undertake 20 Hand lift press ups and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipMqMsYYjsiG3BA5ZslEEbhCV9lLU2EJJh3NXvhdtc-48OOcvQIxy22zqsM53wo-5g?key=aFJNNmViMHcwZDZJYk5QNlhBSWdmZE1WYVVkeFdB'>here</a>.

Undertake 20 90degree Squats and up load your times 3 times each week.   For an example on how to do this challenge, see <a href='https://photos.app.goo.gl/K7bjBU1YLpM9atDu5'>here</a>.

For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipM9n3TvTFBXJEV2xuTryPdI17Qfsut14gl6AJUI6t4xhp48wpZhAWYmEAfrzApZ5w?key=VHZ1Z3dqZ1NfOFNOYUpuRnFIUnlaNEU4MmlSeV9B'>here</a>.

For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipO1CbT8KKFMX_oLoU1YCyCmVfD8SviTcLcpSY6d90n70GQLeYjIwpAcjAZXG1Imaw?key=RzBEN1B1eldPYXpQd3BlU2N2bmJPa3hyZlRVY1d3'>here</a>.

To record the time, you can use <a href='https://www.strava.com/'>Strava</a>.

Sir Roger Bannister broke the 4-minute mile in 1954. Are you a sub 5-minute miler? sub 6? sub 10? sub 15? 
Doesn't matter, do it, time it, practice it, improve it! It's all about you!

For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipNQd8kcmxzfnheVIXp8CG3mDmH7dkxfsIvEsdP4LSeC6npkgwjXxj1jZr_w3KDkQg?key=QlRvcEYwRTFKdUNwcm0xdUVkbFptWWJwZk5HMnR3'>here</a>.

Event	Date	Time
50m Breaststroke	Jul 11, 2021	42.60
100m Breaststroke	Oct 3, 2021	1:33.40
50m Butterfly	Jul 11, 2021	34.71
50m Freestyle	Jul 11, 2021	30.73
100m Freestyle	Oct 3, 2021	1:06.67

Event	Date	Time
Women's Ages 15-16 50m Butterfly	Oct 4, 2021	35.60
Women's Ages 15-16 50m Freestyle	Oct 4, 2021	30.96
Women's Ages 15-16 200m Individual Medley	Oct 3, 2021	2:48.59
Women's Ages 15-16 200m Backstroke	Oct 3, 2021	2:35.78
Women's Ages 15-16 400m Freestyle	Oct 3, 2021	5:00.78

Event	Time
Open 50 Mountain Climbers 1 rep = 1 leg	16.59
Open 40 Tricep Dips - legs extended	34.23
Open 40 Streamline Burpees	1:13.07
Open 40 Russian Twists - 20 each side - hold water bottle and touch floor	13.57
Open 40 knee bent Sit-ups arms across chest	55.68

Iona Robinson

Iona Robinson

Times

Progress