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

Here is this week's swim session with your swim team of Roly Shaw, Nic Edwards and Danny Sayer.

WARM UP (10 min) - Progressive (4x4L)

Slow (4), Steady (4), Medium (4), Fast (4).

DRILLS (15 min) - Arm Recovery

- Trickle

- Ear and Spear

- Arm or Head Raise

MAIN SET (30 min) - Progressive Six Lengths

3 x 6L @ 70%

2 x 6L @80%

1 x 6L @ 90%

RI = 30 sec.

COOL DOWN (5 min) - Athlete Choice

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

Have a great session everyone and remember 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.