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

Swim

Ulverston ASC

SWOLF

Mixed

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.

Swim with fins

Kick

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

Women's

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

25m from a dive with 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.

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

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

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 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
50m Breaststroke	Sep 26, 2021	39.11
25m Breaststroke	Jan 10, 2023	18.10
50m Butterfly	Sep 26, 2021	31.18
100m Butterfly	Sep 25, 2021	1:12.76
200m Butterfly	Sep 26, 2021	2:42.32

Event	Date	Time
Mixed Open 50m Freestyle SWOLF : 50M Frontcrawl Count single Arm Strokes	May 8, 2023	49.00
Mixed Ages 16/Over 25m Butterfly	Apr 24, 2023	15.30
Mixed Ages 16/Over 25m Breaststroke	Apr 24, 2023	19.20
Mixed Ages 16/Over 25m Backstroke	Apr 24, 2023	16.00
Mixed Ages 16/Over 25m Freestyle	Apr 24, 2023	13.50

Event	Time
Open 40 Mountain Climbers 1 rep = 1 leg	11.51
Open 30 Tricep Dips - legs extended	30.71
Open 30 Streamline Burpees	57.49
Open 30 Russian Twists - 15 each side - hold water bottle and touch floor	13.02
Open 30 knee bent Sit-ups arms across chest	31.42

Jamie-Leigh Tyson

Jamie-Leigh Tyson

Times

Progress