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 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 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 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 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 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 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 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 1km Run 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/AF1QipO1CbT8KKFMX_oLoU1YCyCmVfD8SviTcLcpSY6d90n70GQLeYjIwpAcjAZXG1Imaw?key=RzBEN1B1eldPYXpQd3BlU2N2bmJPa3hyZlRVY1d3'>here</a>.

For an example on how to do this challenge, see <a href='https://photos.google.com/share/AF1QipNQd8kcmxzfnheVIXp8CG3mDmH7dkxfsIvEsdP4LSeC6npkgwjXxj1jZr_w3KDkQg?key=QlRvcEYwRTFKdUNwcm0xdUVkbFptWWJwZk5HMnR3'>here</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/AF1QipM9n3TvTFBXJEV2xuTryPdI17Qfsut14gl6AJUI6t4xhp48wpZhAWYmEAfrzApZ5w?key=VHZ1Z3dqZ1NfOFNOYUpuRnFIUnlaNEU4MmlSeV9B'>here</a>.

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

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

Swim

Ulverston ASC

Swim with fins

Mixed

SWOLF

Add time taken over 50M to total arm strokes and record in comments

25m from a dive to a turn. The time should be recorded from when the coach says go and should be stopped when the swimmer&#x27;s feet touch the wall.

Other

This challenge is sure to get your legs burning! The challenge is a 200m IM, but going 25m swim and then 25m butterfly kick. 25m butterfly swim&#x2F;25m butterfly kick&#x2F;25m backstroke swim&#x2F;25m butterfly kick&#x2F;25m breaststroke swim&#x2F;25m butterfly kick&#x2F;25m freestyle swim&#x2F;25m butterfly kick. Swimmers can go from a dive. All turns should be IM touch turns and all FINA rules apply.

Men's

Kick

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

50Fly
100BK
150BS
200FC
150BS
100BK
50Fly

From a push off the side, tumble turns allowed to turn, arms to remain by side or in a stream line position.

From a push off the side, tumble turns allowed to turn, arms to remain by side or in a stream line position no dolphin kicks permitted

Using a Kickboard 1 Stroke cycle allowed into each turn. 0 arm strokes allowed into finish.
VMeetSwim Men&#x27;s Record: 1:21.20 by Sam Greenbank.
VMeetSwim Women&#x27;s Record: 1:28.80 by Lily Smith

Caeleb Dressel’s start is revolutionizing swimming. The fastest time he&#x27;s ever been clocked to 15m is 4.96 secs!

How close can everyone get to this Olympic star, the clock stops when your hand reaches 15!

Check out how we got on! - https:&#x2F;&#x2F;youtu.be&#x2F;Tsznn6tgUg8

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

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

Pull

Add in the comments which stroke kick you did. 

Add in the comments which stroke kick you did

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

200 m f&#x2F;c after build up 25s holding stroke count

200 back after build up through  stroke count 25s

Event	Date	Time
100m Breaststroke	Sep 5, 2022	1:45.00
25m Breaststroke	Apr 24, 2023	21.22
50m Butterfly	Sep 28, 2021	31.55
100m Butterfly	Oct 31, 2021	1:13.42
25m Butterfly	Apr 24, 2023	15.30

Event	Date	Time
Mixed Open 100m Freestyle Swim with fins	Jun 7, 2023	53.15
Mixed Open 100m Freestyle Swim with fins	Jun 7, 2023	53.15
Mixed Open 50m Freestyle SWOLF : 50M Frontcrawl Count single Arm Strokes	May 8, 2023	48.00
Mixed Open 50m Freestyle SWOLF : 50M Frontcrawl Count single Arm Strokes	May 8, 2023	48.00
Mixed Open 50m Freestyle SWOLF : 50M Frontcrawl Count single Arm Strokes	May 8, 2023	48.00

Event	Time
Open 50 Mountain Climbers 1 rep = 1 leg	20.90
Open 40 Tricep Dips - legs extended	35.05
Open 40 Streamline Burpees	1:31.47
Open 40 Russian Twists - 20 each side - hold water bottle and touch floor	18.23
Open 40 knee bent Sit-ups arms across chest	1:13.58

Seth Kelly

Seth Kelly

Times

Progress