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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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2800 meters
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Pool Length
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25 meters
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4 x 100m Backstroke Swim (Kick every 4th 25m) (Rest 20 seconds every 100 meters)
Instructions: Backstroke swim for 75m then Back Kick with arms loosely by your sides for 25m.
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1 x 50m Long Dog (Rest 10 seconds every 50 meters)
Instructions: Arms pull under water, completing the propulsion phase of the Freestyle stroke. Hands return to the start position under the water. Hold your head in a Freestyle position.
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1 x 50m Single Arm (arm by side) 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 followed by 6 strokes with the right arm. The non-stroking arm is held by your side.
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4 x 400m Freestyle Swim (Begin each interval every 08:30 per 400 meters)
Instructions: Freestyle swim, starting every 400m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you swim the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
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1 x 50m Freestyle Push and Glide (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
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1 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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