Duration 30-45 mins
Distance 2700m
Pool length 25m
Issued May 1 2010
Warm up
• 8 x 50m Any Stroke (even pace), rest 0:15 / 50m
Swim your choice of stroke at a steady pace.
Build up (repeat 6 times)
• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Core
• 1 x 1500m Freestyle Swim, target time 27:30 / 1500m, rest 0:60 / 1500m
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 1500m. If your target time is too easy or too difficult please complete another time trial.
Warm down
• 1 x 100m Freestyle Easy, rest 0:20 / 100m
Freestyle swim at a slow, relaxed pace.
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m
Swim your choice of stroke, at a slow, relaxed pace.
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