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Program Specifics
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Workout Duration
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45-60 Minutes
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Distance
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1100 meters
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Pool Length
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25 meters
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8 x 25m Any Stroke (even pace) (Rest 10 seconds every 25 meters)
Instructions: Swim your choice of stroke at a steady pace.
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1 x 25m Single Arm with kickboard 6 x left, 6 x right (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim using one arm at a time. Complete six arm strokes with the left arm followed by six complete strokes with the right arm. The non-stroking arm holds the kickboard out front and swaps with the stroking arm every six strokes.
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1 x 25m Freestyle Kick with kickboard (Rest 10 seconds every 25 meters)
Instructions: Freestyle kicking using a kickboard. Grip the front and rest your forearms on the board. Your chin should just touch the water.
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8 x 25m Freestyle (25m Easy, 25m Effort) (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim at a slow, relaxed pace for 25m, followed by Freestyle at a fast pace for 25m. Recover during the easy part of the swim.
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2 x 50m Freestyle Catch Up (Rest 20 seconds every 50 meters)
Instructions: Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
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2 x 50m Freestyle Easy (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim at a slow, relaxed pace.
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Easy
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50-60% of your maximum heart rate
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Aerobic
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60-70% of your maximum heart rate
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Endurance
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70-80% of your maximum heart rate
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Sprint
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80-90% of your maximum heart rate
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