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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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2 x 100m Any Stroke (even pace) (Rest 20 seconds every 100 meters)
Instructions: Swim your choice of stroke at a steady pace.
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1 x 25m Freestyle Breath Left (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim, breathing only on your left side.
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1 x 25m Freestyle Breath Right (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim, breathing only on your right side.
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8 x 25m Freestyle Swim (1 to 4 progressive, 5 to 8 progressive) (Rest 15 seconds every 25 meters)
Instructions: Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fifth, repeat at the same speed.
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3 x 100m Any Stroke (continuous) (Rest 30 seconds every 100 meters)
Instructions: Swim your choice of stroke, continuously for the given distance.
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4 x 25m Freestyle Swim, rest 0:30 / 25m (Rest 30 seconds every 25 meters)
Instructions: Swim your choice of stroke, continuously for the given distance.
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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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