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{"linkHref":"drills/Swimming/Strength/Strength1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength1","pracDescription":"Swim 75mts FC: 50mts BR: 25mts BC with20sec rest after each distance.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength2","pracDescription":"Swim 4 x 50mts Double Arm BC with 10sec restafter each distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength3","pracDescription":"Swim 6 x 50mts BR Long Glide (counting yourstrokes) with 30sec rest after each distance.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength4","pracDescription":"Swim 4 x 25mts Double Arm BC with30sec rest after every length.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength5","pracDescription":"Swim 3 x 100mts on your choice of stroke as1Pull, 1Kick, 1Swim (PKS) with 60sec rest aftereach distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength6","pracDescription":"Swim100mts Double Arm Backstroke.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength7","pracDescription":"Swim 4Lengths: 3Lengths: 2Lengths: 1Length:and repeat on your choice of stroke with 30secrest after each distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength8","pracDescription":"Swim 5 x 100mts FC: No1. Pulse 150: No2.Pulse 140: No3. Pulse 130: No4. Pulse 120: No5.Pulse 120 or below to finish with 30sec restafter each distance. Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Strength9","pracDescription":"Swim 20 x 25mts with 20sec rest after everylength using two different strokes with every4th length kick or pull. Reduce pulse rate from140bpm to below 120 bpm.Easy / Recovery Effort."},{"linkHref":"drills/Swimming/Strength/Strength10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength10","pracDescription":"Interim Set:- Swim 300mts continuous FC or BCwith paddles with every third length FLY. Pulse150 bpm. Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength11","pracDescription":"Interim Set:- Swim 2 x 150mts using paddleson your choice of stroke with the last lengthon BR or FLY. Pulse 140 bpm.Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"streint","pracTitle":"Strength12","pracDescription":"Swim 4 x 75mts FC or BR with hand paddlesand pull buoy with 30sec rest after eachdistance. Pulse rate 140 bpm. Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength13.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength13","pracDescription":"Kick 3 x 50mts BC: Kick 3 x 50mts FC: Kick 3 x50mts BC with 20sec rest after every 50mtsplus 60sec rest after each stroke. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength14","pracDescription":"Pull 4 x 25mts BC: Pull 3 x 50mts FC and repeaton your choice of stroke with 20sec rest after every distance. (Use hand paddles to develop greater strength).Strong Effort"},{"linkHref":"drills/Swimming/Strength/Strength15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength15","pracDescription":"Swim 16 x 25mts FC (or a stroke of yourchoice) using hand paddles with 30sec restafter every length. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength16","pracDescription":"Pull with a buoy 3 x (4 x 25mts) set1 FC, set2BR, set3 BC with 20sec rest after every lengthand an extra 60sec rest at the end of each set.Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength17","pracDescription":"Kick 1 x 25 FC: 2 x 25 BC: 3 x 25 BR: 4 x 25 FLYLegs on your back: 3 x 25 BR: 2 x 25 BC: 1 x 25FC with 20sec rest after every length (seeTechnical Section for more information).Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength18","pracDescription":"Swim 12 x 50mts alternating each 50mts Kick,Pull, Swim (KPS) on three different strokesusing paddles and pull buoys with 20sec restafter each distance and an extra 90sec rest atthe end of the set. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength19","pracDescription":"3 x (4 x 50) FC set1 Kick: set2 Pull: set3 Swimwith 20sec rest after each distance. Pulse rate150 - 160 bpm. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength20","pracDescription":"2 x (3 x 100) BR: set1 Kick with float: set2 Pullwith or without hand paddles and pull buoytaking 30sec rest after each distance and anextra 2min rest at the end of the first set. Pulserate 150 bpm. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength21","pracDescription":"Swim 600mts continuous FC or BC withpaddles taking one allowable rest interval of40sec at any stage if required. Pulse rate150-160 bpm. Moderate / Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Strength22","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 15sec rest after each length. Every 3rd length KickFrontcrawl with a float creating some whitewater splash. Use a fin for greater strength.Strong Effort."},{"linkHref":"drills/Swimming/Strength/Strength23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength23","pracDescription":"Swim 300mts alternating each 50mts Swim,Kick, Pull (SKP) with 10sec rest after each twolength swim if needed and 2min rest at thefinish. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Strength24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength24","pracDescription":"Swim 2 x 300mts continuous FC alternatingSwim, Kick, Pull, every 100mts with 2min restafter each distance. (Kick on BR: BC or Fly).Easy Effort."},{"linkHref":"drills/Swimming/Strength/Strength25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength25","pracDescription":"Swim 6 x 50mts alternating each length FC &BC with 30sec rest after every two lengthswim. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength26","pracDescription":"Swim for 9min on your choice of stroke up to amaximum distance of 300mts with 20sec restas and when required throughout the swim.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength27","pracDescription":"Swim 200mts FC: 150mts BR: 100mts BC: 50mtsChoice stroke with 30sec rest after everydistance (choose one distance to pull only).Easy Effort."},{"linkHref":"drills/Swimming/Strength/Strength28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength28","pracDescription":"Swim for 2 x 5min on your choice of strokesswimming at least three of your favourite drillswith 60sec rest after the first swim.Easy Effort"},{"linkHref":"drills/Swimming/Strength/Strength29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength29","pracDescription":"Swim 2 x 200mts as 1FC with every 4th lengthpull with paddles: 1Choice Stroke with every4th length kick with fins taking 90sec rest aftereach distance. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength30","pracDescription":"Swim 4 x 100mts as 1FC: 1 BC: 1BR: 1FLY withevery 4th length kick without a float taking30sec rest after each distance.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Strength31.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Strength31","pracDescription":"Swim 8 x 50mts as 2swim @ 50sec: 2pull @60sec: 2kick @ 80sec: 2swim @ 50sec Easy /Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Backstroke","pracDescription":"Pull 5 x 25m (5 x 1 length) Backstroke with a pullbuoy float between your legs with 30 sec restafter each length. Every 2nd length Double ArmBackstroke with the head always looking uptowards the ceiling. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Double ArmBackstroke and take 30 sec rest after eachlength. Look up at the ceiling with straight armrecovery close to your ears over the watersurface. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 15sec rest after each length. Every 3rd length Pullwith a pull buoy float between your legs. Usehand paddles for greater strength andresistance. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Backstroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with15 sec rest after each length. Every 3rd lengthPull with a pull buoy float between your legs.Use hand paddles for greater strength andresistance.Strong Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 20sec rest after each length. The 2nd length KickBackstroke with a float across your chest orabove your head. Keep feet & toes pointedcreating some white water splash.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20sec rest after each length. The 3rd length KickBackstroke with a float with feet creating somesplash and knees under water.Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Breaststroke","pracDescription":"Pull 5 X 25m (5 X 1 length) Breaststroke with a pull buoy float between your legs with 30 sec rest after each length.Every 2nd length Long Glide Breaststroke. Swim with the face on the water as you stretch forward.Easy Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke LongGlide and take 30 sec rest after each lengthcounting your strokes. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Breaststroke","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Strong Effort"},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Breaststroke","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke with15 sec rest after each length. Every 3rd lengthPull with a pull buoy float between your legs.Use hand paddles for greater strength andresistance. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec rest after each length. The 2nd length Kick Breaststroke with a float with feet finishing together after each kick.Easy / Moderate Effort"},{"linkHref":"drills/Swimming/Strength/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Breaststroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with20 sec rest after each length. Every 2nd lengthKick Breaststroke on your back (keep yourknees underwater and look upwards). Hold asmall float across your chest or above your headif you wish. Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Butterfly","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on yourback - breath freely - tone up the stomach andincrease muscle strength with 30 sec rest aftereach length.Easy Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly Single-Arm and take 30 sec rest after each length.Allow the face to drop on the water surface asyour arms travel forwards. Easy Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 15sec rest after each length. Every 3rd length Pullwith a pull buoy float between your legs. Usehand paddles for greater strength andresistance. Single Arm Butterfly will reduce theamount of strain across the shoulders i.e. swimfour strokes with your left arm and fourstrokes with your right arm. Strong Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Butterfly","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 15sec rest after each length. Every 3rd length Pullwith a pull buoy float between your legs. Usehand paddles for greater strength andresistance. (If using hand paddles for the firsttime only use them on 4 chosen lengths out ofthe 12). Strong Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 20sec rest after each length. The 2nd length KickButterfly with or without a float and keepyour feet together. (If selecting a small floatensure it has good flexibility).Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Butterfly","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20sec rest after each length. Every 2nd length KickButterfly on your front or back with or withouta small float. Kicking Butterfly legs on your backwill further strengthen the stomach. (Ifselecting a small float ensure it has goodflexibility). Easy / Moderate Effort."},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Frontcrawl","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl practice a TOP TIP (see topics) and take 30 sec rest after each length. Easy Effort"},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strecool","pracTitle":"Frontcrawl","pracDescription":"Pull 5 x 25m (5 x 1 length) Frontcrawl with a pullbuoy float between your legs with 30 sec restafter each length. Swim with the face on thewater breathing to the side of the stroke.Easy Effort."},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"stremain","pracTitle":"Frontcrawl","pracDescription":"Swim 12 X 25m (12 X 1 length) Frontcrawl with 15 sec rest after each length. Every 3rd length pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance.Strong Effort"},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Frontcrawl","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec rest after each length. The 3rd length kick Frontcrawl with a float with feet creating some white water splash.Easy / Moderate Effort"},{"linkHref":"drills/Swimming/Strength/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"strength","pracTitle":"Frontcrawl","pracDescription":"5 x 25m (5 x 1 length) Frontcrawl with 20 secrest after each length. Pull Frontcrawl on 2 ofthe 5 lengths with a pull buoy float. Keep yourhand close to the water as you recover the armforwards. Use hand paddles for greaterstrength and resistance. Easy / Moderate Effort."}]
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I have been helping coach at my daughters school, for a few years and each year our numbers of girls playing have increased. This year i have been using some of your drills and they are great. Thank you its so good to have some fresh drills to work with.
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