|
Program Specifics
|
|
Workout Duration
|
45-60 Minutes
|
|
Distance
|
2000 meters
|
|
Pool Length
|
25 meters
|
1 x 50m Freestyle Swim (even pace) (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim at a steady pace.
|
1 x 50m Backstroke Swim (even pace) (Rest 15 seconds every 50 meters)
Instructions: Backstroke swim at a steady pace.
|
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.
|
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.
|
6 x 100m Freestyle Swim (Begin each interval every 02:20 per 100 meters)
Instructions: Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
|
4 x 100m Freestyle Swim (Begin each interval every 02:15 per 100 meters)
Instructions: Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
|
2 x 100m Freestyle Swim (Begin each interval every 02:10 per 100 meters)
Instructions: Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
|
2 x 100m Breaststroke Easy (Rest 20 seconds every 100 meters)
Instructions: Breaststroke swim at a slow, relaxed pace.
|
|
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
|
|
