THE SESSION

LAND WARM-UP

6 x yoga ‘sun salutation’ sequence

2 x 20 press-ups

From 10-20, alternate taking one hand off to tap opposite shoulder •

2 x shoulder matrix

Lie face down, arms to side, perform 10 small forward rotations followed by 10 backward. Repeat with arms extended above head, then 10 small arm lifts in both positions •

5 x core plank matrix

Front plank, hold with good alignment, transition onto side plank hold, transition to front hold, transition to other side hold. Build from 10sec to 30sec holds •

2 x 10 superman back extensions

Lie face down, alternate arms/legs

POOL WARM-UP 4 x 100m build

20sec rest between reps

MAIN SET 6 x 100m kick

As 25m tombstone kick, 25m easy kick, 50m streamline sidekick with fins 30sec rest between reps

6 x 150m

100m with resistance (drag parachute/shorts, or arms only with pull buoy and band)/50m unresisted 30sec rest between reps