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

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

Kick

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

Add in the comments which stroke kick you did. 

Event	Date	Time
50m Breaststroke	Jun 20, 2021	48.65
25m Breaststroke	Jun 20, 2021	21.94
50m Butterfly	Jun 20, 2021	45.00
25m Butterfly	Jun 20, 2021	18.55
50m Freestyle	Jul 11, 2021	30.39

Event	Date	Time
Mixed Open 25m Freestyle	Apr 24, 2022	15.28
Women's Ages 15-16 100m Butterfly Other : 25m fly swim/50m fly kick/25m fly swim continuous	Apr 24, 2022	1:41.12
Mixed Open 100m Backstroke Kick	Jul 31, 2021	2:10.77
Women's Ages 15-18 50m Breaststroke	Jul 11, 2021	52.11
Women's Ages 15-18 50m Freestyle	Jul 11, 2021	30.39

Event	Time
Open 30 Mountain Climbers 1 rep = 1 leg	10.02
Open 20 Tricep Dips - legs extended	21.38
Open 20 Streamline Burpees	46.68
Open 20 Russian Twists - 10 each side - hold water bottle and touch floor	8.76
Open 20 knee bent Sit-ups arms across chest	45.94

Ella Blundell

Ella Blundell

Times

Progress