Swim session at Harleston, 19:30-20:30. Arrive for 19:15 in the pool for a 19:30 start.

The coaches / activators are Abi Bremner, Nick Esser and Danny Sayer. Please bring your flippers if you have them.

WARM UP (10min) “PROGRESSIVE”

4 x 4L - Slow (4), Steady (4), Medium (4), Fast (4)

DRILLS (15min) “PULL STROKE”

MAIN SET (30min) “PYRAMID”

2L, 4L, 6L, 8L, (8L), 6L, 4L, 2L. RI = 30 sec.

Rest gets proportionately less as you go up. Maintain or increase pace when coming down.

COOL DOWN (5 min)

Easy 4 - 12 lengths - athletes choice, include breaststroke and backstroke (if safe).

Don't forget to stretch. 

Members only, cost £4.

Please go on the waiting list if the session is full.

• Turn up if you have a slot booked - otherwise someone else could have swum.
• Don't turn up if you haven't - you may have a wasted journey.
• Athletes are generally encouraged to maintain the good protocols and practices that we have become accustomed to during the pandemic.
• These include, for example, personal hygiene and sanitation practices, self health checks and respect for others who may not be as comfortable with the relaxation of national guidance.
• Please continue to observe current government advice and adhere to any requests from any party whose facilities we make use of.
• Please continue to book onto club training sessions in advance of attending.

Please do not enter the changing rooms before 19:15.

If you have any questions or concerns, please direct them to a member of the swim coach team.