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

Kick

Mixed

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

Women's

Underwater kick

Add in the comments which stroke kick you did. 

SWOLF

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

Event	Date	Time
50m Breaststroke	Jun 20, 2021	45.01
25m Breaststroke	Jun 20, 2021	20.91
50m Butterfly	Jul 11, 2021	35.08
25m Butterfly	Jun 20, 2021	15.95
50m Freestyle	Jul 11, 2021	30.25

Event	Date	Time
Mixed Ages 1-99 400m Freestyle Kick	Sep 20, 2021	7:28.96
Mixed Open 100m Freestyle Kick	Jul 31, 2021	1:40.79
Women's Ages 15-18 50m Backstroke	Jul 11, 2021	37.41
Women's Ages 15-18 50m Breaststroke	Jul 11, 2021	45.73
Women's Ages 15-18 50m Freestyle	Jul 11, 2021	30.25

Event	Time
Open February 2021 Total Time for Plank - Max 4 minuets	2:10.78
Open February 2021 - 50 Squats	59.82
Open February 2021 - 50 Reverse Lunges	1:10.32
Open 5, Total of all parts	12:08.25
Open 4, November 2019 Test Results Land Training - Total Time for Plank - Max 4 minutes	2:20.00

Heidi Hailwood

Heidi Hailwood

Times

Progress