Duration 30-45 mins
Distance 1800m
Pool length 25m
Issued Apl 20 2010
Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 50m Streamline Kicking, rest 0:15 / 50m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Core (repeat 2 times)
• 5 x 100m Freestyle Swim (continuous), rest 0:20 / 100m [Aerobic]
Freestyle swim without any rest periods.
• Rest 0:30 seconds [Easy]
Warm down
• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
Intensity key
Easy: 50-60% of your maximum heart rate
Aerobic: 60-70% of your maximum heart rate
Endurance: 70-80% of your maximum heart rate
Sprint: 80-90% of your maximum heart rate
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