Week Five ( August 2) 

 

Weekly challenge: Entries, work on entries until comfortable (shallow dive, stride jump, slip in, head-up dive, compact jump).

 

Monday August 2 

 

Bronze Star 

• scull feet first 25 m 

• scull head first 25 m

• 25 m of scissor kick 

 

Bronze Medallion 

• Feet-First Surface Dives, descend vertically, press up with your arms. If available descend 2m, once submerged perform 3 underwater breast strokes and return to the surface of the water with arm raised above head.  

• 100 m front crawl 

• egg beater 1 minute on, 30 seconds off, repeat 10 times

 

Bronze Cross 

• 35 m of whip kick 

• 50 head up breast stroke

• 25m of head up front crawl, feet first surface dive to retrieve a 10lb object at a depth of 2m and swim back with object

 

Tuesday August 3

Bronze Star 

• sculling in ready position (leg up), 30s on 15s off x5 

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head. 

• 25 m egg beater 

 

 

Bronze Medallion 

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head. 

• Reverse and ready sculling, 30s on 15s off repeat 10 times

• 25m x 6 head up front crawl, 30 second rest in between sets 

 

Bronze Cross 

• 50 m of breast stroke 

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head. 

• 25m of head up front crawl, feet first surface dive to retrieve a 10lb object at a depth of 2m and swim back with object (or a reasonable weight/ object

 

 

Wednesday August 4 

Bronze Star 

• Entries – practice stride jumps, shallow dives, slip ins and compact jumps 

• 50 m of back crawl 

• 50 m of front crawl 

 

Bronze Medallion 

• 100 m of front crawl

• 100 m of breast stroke

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head. 

 

Bronze Cross 

• 25m of head up front crawl, feet first surface dive to retrieve a 10lb object at a depth of 2m and swim back with object (or a reasonable weight/ object)

• Feet-First Surface Dives, descend vertically, press up with your arms. If available descend 2m, once submerged perform 3 underwater breast strokes and return to the surface of the water with arm raised above head. To add a challenge, retrieve a weight (reasonable weight) or object during the surface dive.

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head

 

Thursday August 5

 

Bronze Star 

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head. 

• 25 m inverted scissor kick

• Feet-First Surface Dives, descend vertically, press up with your arms. If available descend 2m, once submerged perform 3 underwater breast strokes and return to the surface of the water with arm raised above head.

 

 

Bronze Medallion 

• 50 m breast stroke

• 25 m head up breast stroke (head does not go under when gliding) 

• 25m x 6 head up front crawl, 30 second rest in between sets 

 

Bronze Cross 

• 50 m  head up breast stroke (head does not go under when gliding)

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head.

• 25m of head up front crawl, feet first surface dive to retrieve a 10lb object at a depth of 2m and swim back with object (or a reasonable weight/ object

 

 

 

 

Friday August 6 

Bronze Star 

• 50 m of front crawl 

• 50 m back crawl

• 400 m any stroke ( no time) 

 

Bronze Medallion 

• 100 m head up front crawl 

• 100 m head up breast stroke  

• 400m any stroke ( under 12 minutes)

 

Bronze Cross 

• Head first surface dives with 2m under water swim. Pike down, 3 underwater breast strokes then return to the surface with arm extended above head

• 400 m any stroke (under 11 minutes)

• 25m of head up front crawl, feet first surface dive to retrieve a 10lb object at a depth of 2m and swim back with object (or a reasonable weight/ object)