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

Please remember 4 minutes is the max allowed for the Plank
Please remember you must have good technique throughout the time taken.

These are the results from your last test set results for land training in December 2019 movement's.
This is your starting point hopefully for you.
Please remember to do all 4 parts with one minute rest between each part and in the right order.

These are the results from your last test set results for land training in December 2019 movement's. This is your starting point hopefully for you. Please remember to do all 4 parts with one minute rest between each part and in the right order.

Swim

Leyland Barracudas

Mixed

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

Women's

SWOLF

Add the number of strokes (not cycles) to the total time taken to swim the 50m. 15m underwater allowed off each wall.
VMeetSwim Men&#x27;s Record: 37 by Luca de Zilva
VMeetSwim Women&#x27;s Record: 44 by Indya Sharp

Add the number of strokes (not cycles) to the total time taken to swim the 50m. 15m underwater allowed off each wall.
VMeetSwim Men&#x27;s Record: 39 by Pierce Greening
VMeetSwim Women&#x27;s Record: 44 by Anthea Wong

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

Event	Date	Time
50m Breaststroke	Oct 10, 2021	45.22
100m Breaststroke	Oct 10, 2021	1:36.34
25m Breaststroke	Jun 20, 2021	22.47
50m Butterfly	Oct 10, 2021	37.78
25m Butterfly	Jun 20, 2021	18.84

Event	Date	Time
Mixed Open 25m Freestyle	Apr 24, 2022	16.78
Women's Ages 15-16 100m Butterfly Other : 25m fly swim/50m fly kick/25m fly swim continuous	Apr 24, 2022	1:38.87
Mixed Open 25m Butterfly	Feb 6, 2022	18.85
Mixed Open 25m Freestyle	Feb 6, 2022	16.41
Mixed Open 50m Backstroke SWOLF	Jan 30, 2022	1:17.24

Event	Time
Open 1km Run	4:01.00
Open 10km Bike Ride OPTIONAL	21:55.02
Open February 2021 Total Time for Plank - Max 4 minuets	2:30.63
Open February 2021 - 50 Squats	1:11.23
Open February 2021 - 50 Reverse Lunges	1:28.04

Grace Adams

Grace Adams

Times

Progress