Durning the time of Coronavirus lockdown keeping your health and fitness strong is more important than ever. With this is mind Narelle has chosen a selection of dryland and home pool workouts for you, until your squad or swim lessons resume.

These workouts have been categorised into skill levels, please select from the drop down menu or click the link below.

Please ensure you follow the steps below every time you do a dryland or home pool workout.

Step 1- When watching this YouTube video please enlarge to a full screen.

Step 2- Do NOT look at any other YouTube videos presented on the side, I have spent days watching them and most give incorrect technique advise so please don’t watch them unless I have sent them to you.

Step 3- Do these exercises with good technique and practise them slowly before increasing speed. Do not increase speed unless you can keep good technique. This is VERY IMPORTANT.

Step 4 – If your technique is incorrect stop, rest, watch and look at their technique. Try again with the correct technique, or and wait for the next exercise.

If your technique is incorrect stop, rest, watch and look at their technique. Try again with the correct technique or wait for the next exercise.

Step 5- If you feel any pain or discomfort stop immediately.

Step 6 - If you need to take extra rest just stop the video, stretch, have a drink of water or Natural Sports Energy, Energy+ or Warm Up (if you haven’t eaten well that day). When you are ready, start again. Don’t rest more than a couple of minutes or your body will cool down too much.

Step 7- Remember you do not have to start with as many repetitions as the coach is doing you can build each day.

Step 8- If you have any injuries or health issues please consult your physician before doing these exercises. 

Enjoy your workout and stay safe, fit and healthy.

See you soon. Narelle 

Senior Squad

Junior and Nipper Squad

Learn To Swim

Parent and Child Skills