On-Your-Own Practices are for Gold and Silver swimmers — not a must, just something for those who can’t get enough chlorine!

Tuesday 27th Dec.
5 X 100 Swim, 100 Kick
4 X 200 – 20 SecsR – 25Fly, 50Bk, 50Brst, 50Fr, 25Fly
4 X 50 – Explode
100, 200, 300, 400 Pull – 20SecR
400, 300, 200, 100 Kick – 20SecR
10 X 50 @ 50Sec Choice
Total 4500m

Wednesday Practice-
600 Mix
4 x 150 – 20SecR – Last 25 Form
3 x 200 – 30SecR – Kick/Drill w Fins
5 X
2 x 100 Pull – 10SecR
4 x 50 IM Switch – 10SecR
10 x 50 Kick – 5SecR
200EZ
Total = 4500

Thursday Practice -
600EZ
12×50 -10secR- drill
12×25 -15secR- VP
8×300- 20secR- swim
6×100-kick-15secR
200EZ

Friday Practice -
3×300 descend -30secR
6×100 M.I. -20secR
16×25 drill- 10secR
100 EZ
40×50 @ 60sec – 1xEZ,1xFast
600 Swim/Kick
Total= 4600