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

Swim

Leyland Barracudas

Men's

Kick

Mixed

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

Underwater kick

Add in the comments which stroke kick you did. 

Event	Date	Time
50m Breaststroke	Oct 10, 2021	47.66
25m Breaststroke	Jun 20, 2021	25.08
50m Butterfly	Oct 10, 2021	36.52
100m Butterfly	Oct 10, 2021	1:34.30
25m Butterfly	Jun 20, 2021	17.56

Event	Date	Time
Men's Ages 12/Under 200m Freestyle	Oct 10, 2021	2:40.24
Men's Ages 12/Under 100m Freestyle	Oct 10, 2021	1:15.52
Men's Ages 12/Under 100m Butterfly	Oct 10, 2021	1:34.30
Men's Ages 12/Under 50m Butterfly	Oct 10, 2021	36.52
Men's Ages 12/Under 50m Breaststroke	Oct 10, 2021	47.66

Event	Time
Open 30 Mountain Climbers 1 rep = 1 leg	7.35
Open 20 Tricep Dips - legs extended	25.88
Open 20 Streamline Burpees	39.37
Open 20 Russian Twists - 10 each side - hold water bottle and touch floor	8.40
Open 20 knee bent Sit-ups arms across chest	45.35

Tom Jepson

Tom Jepson

Times

Progress