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{"linkHref":"drills/Swimming/Speed/Speed1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed1","pracDescription":"Swim for 5min on your choice stroke.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed2","pracDescription":"Swim 300mts with rest intervals as and whenrequired. (5 lengths should be swum on yourback). Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed3","pracDescription":"Swim 2 x 250mts on two different strokesusing stroke drills of your choice with 20secrest as and when required and an extra 40secrest after the first swim.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed4","pracDescription":"Cool Down:- Swim 25mts Double Arm Backstroke.Easy / Recovery Effort"},{"linkHref":"drills/Swimming/Speed/Speed5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed5","pracDescription":"Swim 3 x 150mts 1Fly: 1BC: 1BR on your choiceof drills with 90sec rest after each distance.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed6","pracDescription":"Swim 10 x 50mts Choice Stroke and two choicedrills with 20sec rest after each two lengthswim. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed7","pracDescription":"Swim 400mts Choice stroke with a brokenamount of mixed rest to a maximum of twominutes anywhere throughout the swim.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed8","pracDescription":"Swim 150mts BR Drills of your choice.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedc","pracTitle":"Speed9","pracDescription":"Tread Water for 4 x 30sec with 30sec rest aftereach half minute. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Speed/Speed10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed10","pracDescription":"Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length).Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed11","pracDescription":"Swim 9 x 50mts Choice Stroke as PyramidSprints with 70sec rest after every two lengthswim as10mts Fast 40mts Easy: 15mts Fast 35mtsEasy: 20mts Fast 30mts Easy: 25mts Fast 25mtsEasy: 30mts Fast 20mts Easy: 25mts Fast 25mtsEasy: 20mts Fast 30mts Easy: 15mts Fast 35mtsEasy: 10mts Fast 40mts Easy. Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed12","pracDescription":"Swim 16 x 25mts FC as half length sprint / halflength easy recovery with 60sec rest afterevery length. (Use hand paddles to developgreater speed and power). Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed13","pracDescription":"Swim 6 x 50mts Choice Stroke: Turnaround on2min 30sec as (15mts Fast 15mts Easy 15mtsFast and walk to wall to finish: Swim 15mtsEasy 15mts Fast 15mts Easy and walk to wallto finish: Swim 15mts Fast 15mts Easy 15mtsFast and walk to wall to finish and repeat thisorder again). Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed14","pracDescription":"Swim 3 x (3 x 50mts) choice of stroke as 15mtsFast 15mts Easy 15mts Fast and walk to wall tofinish: Swim 15mts Easy 15mts Fast 15mts Easyand walk to wall to finish: Swim15mts Fast15mts Easy 15mts Fast and walk to wall tofinish with 60sec rest after every 50mts and anextra 60sec rest at the end of each set.Maximum Effort."},{"linkHref":"drills/Swimming/Speed/Speed15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed15","pracDescription":"Swim 3 x (5 x 25mts) FC sprint @ 60sec withthe first 10mts FC fast kick underwater withan extra 2min rest after each set.Maximum Effort."},{"linkHref":"drills/Swimming/Speed/Speed16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed16","pracDescription":"Swim 5 x 75mts Rolling Medley i.e. no1.1Length FLY,BC,BR no2. 1Length BC,BR,FC no3.1Length BR,FC,FLY no4. 1Length FC,FLY,BCno5. 1Length FLY,BC,BR to finish. (The first twolengths are swum at 75% effort the final lengthis swum at 100% maximum effort with an extra2min rest after each three length swim)."},{"linkHref":"drills/Swimming/Speed/Speed17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed17","pracDescription":"Kick with a float 10 x 25mts on your choice ofstroke with 30sec rest after every length.Strong Effort for the first 15mts and EasyEffort for last 10mts."},{"linkHref":"drills/Swimming/Speed/Speed18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedm","pracTitle":"Speed18","pracDescription":"Swim 10 x 25mts as 15mts sprint swimming &10mts easy walk to wall. Use two strokes ofyour choice with 40sec rest after each lengthor 60sec if a power walk is used. Strong Effort."},{"linkHref":"drills/Swimming/Speed/Speed19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed19","pracDescription":"Swim Progressively for 9min to a maximumdistance of 300mts on your choice of strokeswith as much variety as possible taking restintervals as and when required.Easy / Moderate."},{"linkHref":"drills/Swimming/Speed/Speed20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed20","pracDescription":"Swim 25mts FC: 50mts BC: 75mts BR: 100mtsFC: 75mts BR: 50mts BC: 25mts FC with 60secrest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed21","pracDescription":"Swim 4 x 75mts as 1FC: 1 BC: 1FC: 1BR with90sec rest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed22","pracDescription":"Swim 3 x 200mts FC with every 4th length at aslightly faster pace to lift pulse rate with 2minrest at the end of each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed23","pracDescription":"Swim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with15sec rest after each distance. Use all fourstroke techniques over your choice of distanceto raise pulse rate. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed24","pracDescription":"Swim 200mts FC: 100mts BR: 50mts BC:25mts FLY: 50mts BC: 100mts BR: 200mts FCwith 60sec rest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed25","pracDescription":"Swim 12 x 25mts alternating FC & BC or BR & BC with 20sec rest after every length. (Every third length must be Moderate Effort Kick with a float).Easy Effort"},{"linkHref":"drills/Swimming/Speed/Speed26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed26","pracDescription":"Swim Continuously for 9min using two strokeswith 2min rest at the finish and 10sec rest asrequired throughout the swim.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Speed/Speed27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"speedw","pracTitle":"Speed27","pracDescription":"Swim 16 x 25mts with 20sec rest after eachlength using two different strokes: Every 4thlength use a kicking drill of your choice.Easy / Moderate Effort."}]
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