Swimming,

Recovery

{"linkHref":"drills/Swimming/Recovery/Recovery1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery1","pracDescription":"Swim 100mts BC Double Arm.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery2","pracDescription":"Swim 75mts BR Long Glide.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery3","pracDescription":"Swim 250mts Choice Stroke with 25sec restafter every single length.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery4","pracDescription":"Swim for 5min on your choice of stroke to amaximum distance of 200mts with restintervals as and when required.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery5","pracDescription":"Swim 2 x (100mts Swim : 2 x 50mts Kick) set1FC: set2 Choice stroke with 30sec rest aftereach distance and an extra 60sec rest at theend of set1. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery6","pracDescription":"Swim 16 x 25mts FC @ 60sec turnaround.Every 4th length pull with a buoy.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery7","pracDescription":"Swim 4 x 100mts BR with the first 15mtsunderwater with 2min rest after every fourlength swim. Count your strokes throughout.Reduce the number of strokes for each fourlength swim as you cool down.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery8","pracDescription":"Swim 8 x 25mts FC or a stroke of your choicewith 20sec after each length.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recc","pracTitle":"Recovery9","pracDescription":"Swim 6 x 50mts on your choice of strokes with20sec rest after every two length swim.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery10","pracDescription":"Swim 8 x 50mts FC or BC as 2Swim: 2Kick:2Pull: 2Swim (SKPS) with 20sec rest after everytwo length swim. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery11","pracDescription":"Swim 400mts Reverse Individual Medley i.e.4Lengths FC,BR,BC,FLY taking 3min rest.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recint","pracTitle":"Recovery12","pracDescription":"Swim 16 x 25mts FC or BR @ 50sec turnaroundwith every 4th length kick. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery13","pracDescription":"Swim 3 x 50mts FC Finger Touch Drill: Swim 3 x50mts BR Drill Two Kicks & One Pull (seeTechnical Section for more information) with20sec rest after each distance. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery14","pracDescription":"Swim 10 x 50mts BR or a stroke of your choiceon 2min turnaround counting your strokes foreach length. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery15","pracDescription":"Swim 300mts continuous on your favouritestroke with a mix of kicking and pulling withfloats & pull buoys. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery16","pracDescription":"Kick 4Lengths BR: 3Lengths FC: 2Lengths BC:1Length FLY and repeat set with 50sec restafter each distance and an extra 2min restafter the first set. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery17","pracDescription":"Swim 6 x 100mts Individual Medley i.e.1Length FLY,BC,BR,FC on 2min turnaround or30sec rest whichever is the least. Pulse rate nomore than 130 - 140 bpm take extra rest ifneeded. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery18","pracDescription":"Swim 6 x 100mts FC or BR or BC on 2minturnaround or with 30sec rest whichever is theleast. Pulse rate 130 - 140 bpm.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery19","pracDescription":"Swim 6 x 100mts as 1FC, 1BR, 1FC, 1BC, 1FC,1FLY, @ 2min15sec. Pulse rate 130 - 140 bpm.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery20","pracDescription":"Swim 2 x (4 x 50mts) BR or BC with 30sec restafter each two length swim. Reduce theamount of strokes you take for every 50mts oruse stroke drills of your choice with 2min restat the end of each set. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recm","pracTitle":"Recovery21","pracDescription":"Swim 2 x (5 x 25mts) BR as 5-10mtsUnderwater and 15-20mts Long Glide BR onthe surface with 30sec rest after every lengthand an extra 2min rest at the end of each set.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery22","pracDescription":"Swim 3 x 50mts BC Double Arm: Swim 3 x50mts BR Long Glide (count your strokes) with30sec rest after each two length swim.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery23","pracDescription":"Swim 4 x 100mts on 3min turnaroundchanging strokes every 100mts using at leasttwo different strokes and a stroke drill of yourchoice. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery24","pracDescription":"Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with30sec rest after each distance. Use all fourstroke techniques over your choice of distance.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery25","pracDescription":"Swim 250mts continuous FC as 50mts Swim,Kick, Pull, Kick, (SKPS). Swim with or withoutfins and paddles. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery26","pracDescription":"Swim 400mts FC or BR with every 4th lengthFLY Kick on your back. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery27","pracDescription":"Swim 2 x 200mts 1FC: 1Choice Stroke with2min rest after each distance. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery28","pracDescription":"Swim 4 x 100mts FC @ 2min turnaround. No4.with paddles. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery29","pracDescription":"Swim 2 x 100mts FC or BR with 60sec rest aftereach four length swim. Easy Effort. (you maywish to use a kick board for the second fourlength swim). Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Recovery30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery30","pracDescription":"Swim 5 x 50mts BR Drill as Two Kicks & One Pull or a stroke drill of your choice (see technique Drills for more information) with 60sec rest after each two length swim.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke","pracDescription":"Kick 5 x 25m (5 x 1 length) Backstroke on yourside holding a float with your arm stretchedforwards and the other arm by your side with40 sec rest after each length. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 40sec rest after each length or Tread Water for 6 x30 sec or practice the Top tips from the back ofthe splash card. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20sec rest after each length. Every 3rd length Kickwith arms by your side or above your head in astreamlined position with hands together orhold a float. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with20 sec rest after each length. Every 3rd lengthKick with or without a float.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 25sec rest after each length. Count your strokesfor each length taking less strokes each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with40 sec rest after each length. On each push offthe wall practice good streamlining - armsstraight - feet and toes pointed before theunderwater pull and kick. (after just oneunderwater pull and kick resume full strokeswimming on the water surface). Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke","pracDescription":"Kick 5 X 25m (5 X 1 length) breaststroke on your back holding a float across the chest or above your head with 40 sec rest after each length. Ensure the knees are kept underwater.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec rest after each length. Every 3rd length kick with a float.Easy / Moderate Effort"},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke orOld English Double Arm Backstroke withBreaststroke Legs with 20 sec rest after eachlength. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 25 sec rest after each length. Count your strokes for each length taking a stroke less time.Easy Effort"},{"linkHref":"drills/Swimming/Recovery/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with25 sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on yourside holding a float with your arm stretchedforwards and the other arm by your side with40 sec rest after each length. Keep your feettogether. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 40sec rest after each length. On each push off thewall practice good streamlining - arms straight -feet and toes pointed - glide as far as you canand swim no more than 8 strokes. Walk to wallto finish or your choice of stroke. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20sec rest after each length. Every 3rd lengthchoice stroke Kick with a float. Breath freelyand practice the timing of your breathing.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 20sec rest after each length. Every 3rd length Kickwith or without a float held out in front withstraight arms. (If selecting a small float ensure ithas good flexibility). Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 25sec rest after each length. Count your strokesfor each length taking one stroke less eachtime or practice a Top Tip from the back of thesplash card. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 40sec rest after each length. On each push off thewall practice good streamlining - arms straight -feet and toes pointed or the Top Tips from theback of the splash card. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"frontcrawl","pracDescription":"Swim 12 x 25m (12 x 1 length) Frontcrawl with20 sec rest after each length. Every 3rd lengthKick with a float. (Practice placing your face onthe water for six kicks then breath).Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Frontcrawl","pracDescription":"Kick 5 x 25m (5 x 1 length) Frontcrawl on yourfront or back (If on your back hold a float acrossyour chest or above your head) with 40 sec restafter each length. Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 20sec rest after each length. Every 2nd lengthpractice a Top Tip from the back of the splashcard. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."},{"linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 25sec rest after each length. Count your strokesfor each length taking a stroke less each time.Easy Effort."}]

Swimming Recovery

Swimming,

Recovery