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>.

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

Kick

Add in the comments which stroke kick you did. 

Underwater kick

SWOLF

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

Event	Date	Time
50m Breaststroke	Jun 20, 2021	52.40
25m Breaststroke	Jun 20, 2021	24.61
50m Butterfly	Jun 20, 2021	38.75
25m Butterfly	Jun 20, 2021	18.25
50m Freestyle	Jun 20, 2021	33.84

Event	Date	Time
Mixed Open 25m Freestyle	Jun 20, 2021	16.16
Mixed Open 50m Freestyle	Jun 20, 2021	33.84
Mixed Open 25m Backstroke	Jun 20, 2021	17.06
Mixed Open 50m Backstroke	Jun 20, 2021	36.88
Mixed Open 25m Breaststroke	Jun 20, 2021	24.61

Event	Time
Open Aril 2021 - 50 Reverse Lunges	1:32.00
Open April 2021 - Total Time for Plank - Max 4 minutes	1:29.00
Open April 2021 - 50 Squats	55.00
Open April 2021 - 50 Press Ups	2:53.00
Open 20 90degree Squats	22.00

Hannah Brown

Hannah Brown

Times

Progress