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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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1400 meters
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Pool Length
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25 meters
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1 x 50m Freestyle Swim (even pace) (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim at a steady pace.
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1 x 50m Breaststroke Swim (even pace) (Rest 15 seconds every 50 meters)
Instructions: Breaststroke swim at a steady pace.
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1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke (Rest 10 seconds every 25 meters)
Instructions: 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.
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1 x 25m Freestyle Catch Up (Rest 10 seconds every 25 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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4 x 25m Freestyle Swim (Target time 30 seconds per 25 meters) (Rest 15 seconds every 25 meters)
Instructions: Freestyle swim at a steady pace, trying to keep closely to the given target time for every 25m. If your target time is too easy or too difficult please complete another time trial.
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4 x 25m Freestyle Swim (Target time 30 seconds per 25 meters) (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim at a steady pace, trying to keep closely to the given target time for every 25m. If your target time is too easy or too difficult please complete another time trial.
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8 x 25m Easy Any Stroke, rest 10 seconds every 25 meters
Instructions: Swim your choice of stroke, 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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