| Warm Up
5 x 100m as five times the following, 25m sculling,
25m kick and 50m swim with 30s rest between 100s.
Main Set
4 x (3 x 50m with 1st easy, 2nd
moderate, 3rd hard - with cycle times adjusted to the standard of the swimmers).
Note, sets 3 and 4 of the main set are
with fins
Warm Down
300m back easy as 100m drill two left arm, two right
arm; 100m double arm; 100m swim
One of the key objectives of running the
intermediate group is to provide greater flexibility to meet the needs of
individual swimmers and so provide the necessary encouragement and
coaching for them to gain confidence in their swimming abilities. This
will hopefully make their transition easier to the advanced group if they
desire to continue to develop their swimming skills. The immediate
group also provides the next step for adult swimmers who may have
initially learnt at the Nunawading Swim School in "learn to
swim" classes and decide that they would like to progress
further.
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