Swimmer 3: These junior swimmers will dive and do in-water front somersaults and handstands. They'll work on 15 m of front crawl, back crawl and 10 m of whip kick. Flutter kick interval training increases to 4 x 15 m.
Sitting Dive
Front Swim 10m
Distance Swim 15m
Flutter Kick 15m
Deep Water Float 5 sec
Jump In, Change Direction, Return to Safety, Deep Water