Hengrove 50m pool 28/01/2013

200m no fins, snorkel, warm up
1500m mono
200m no fins front crawl
1500m mono
100m warm down


Total distance 3500m, 1h session

Hengrove 50m pool 21/01/2013

200m no fins, snorkel, warm up
400m bifins front crawl
6x150m R 2:30 mono
200m no fins front crawl
800m bifins 50m dolphin/50m front crawl
100m warm down

Total distance 2600m, 1h session

Kids session 16/1/2013 (Bradley Stoke 25m pool)

200m no fins, snorkel, warm up
200m bifins crawl
8x50m R 1:00 mono
200m no fins front crawl
200m mono arms up tech
8x50m R 1:00 bifins front crawl
200m no fins front crawl
100m bifins arms up leg crawl
50m warm down

Total distance: 1950m, 1h session

Hengrove 50m pool 14/01/2013

200m no fins, snorkel, warm up
400m mono
100m no fins front crawl
400m bifins front crawl
100m no fins front crawl
400m mono
100m no fins front crawl
400m bifins front crawl
100m no fins front crawl
50m apnea max speed
50m warm down
Total distance 2300m, 1h session

Kids session programme 9/1/2013 (Bradley Stoke 25m pool)

200m no fins, snorkel, warm up
200m bifins crawl
200m bifins dolphin
practice tumble turns
100m no fins
200m mono arms up
100m no fins
400m bifins 25 dolphin/25 crawl
200m mono arms up
50m no fins, warm down

Total distance: 1650m, 1h session