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

OPTIONAL - Undertake 15km Bike Ride and up load your times 1 time 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>.

Undertake 1km Run and up load your times 3 times each week

OPTIONAL - Undertake 10km Bike Ride and up load your times 1 time each week

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

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

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

Swim

Cockermouth SC

Kick

Mixed

Streamlined Kick on Back
1 Stroke cycle allowed into each turn. 1 Stroke allowed into finish.

Streamlined Kick on Back
1 Stroke cycle allowed into turn, 1 Stroke allowed into Finish

Using a Kickboard
1 Stroke cycle allowed into each turn. 0 arm strokes allowed into finish.

Butterfly&#x2F;Backstroke - Streamlined Kick on Back;
Breaststroke&#x2F;Freestyle - Using a Kickboard;
1 stroke cycle allowed into each turn; 0 arm strokes allowed into finish

Underwater kick

SWOLF

Add the number of strokes to the total time taken to swim the 50m.

ONGOING MEET TO FIND THE BEST KICKER IN THE WORLD.  BENCHMARK TIME SUB 5min!

Event	Date	Time
Mixed Open 100m Backstroke Kick	Jul 31, 2021	1:10.60
Mixed Open 100m Butterfly Kick	Jul 31, 2021	1:05.04
Mixed Open 100m Freestyle Kick	Jul 31, 2021	1:21.20
Mixed Open 100m Individual Medley Kick	Jul 31, 2021	1:21.50
Mixed Open 25m Butterfly Underwater kick : Underwater Kick	May 31, 2021	12.13

Event	Time
Open 40 Mountain Climbers 1 rep = 1 leg	15.46
Open 30 Tricep Dips - legs extended	28.03
Open 30 Streamline Burpees	55.12
Open 30 Russian Twists - 15 each side - hold water bottle and touch floor	16.22
Open 30 knee bent Sit-ups arms across chest	45.24

Sam Greenbank

Sam Greenbank

Times

Progress