Advanced - Swimming Routine 3 -

Advanced - Swimming Routine 3
Program Specifics
Workout Duration	45-60 Minutes
Distance	3200 meters
Pool Length	25 meters
Warm Up (Repeat 1 time)
8 x 50m Any Stroke Swim (Even Pace) (Rest 15 seconds every 50 meters) Instructions: Swim any stroke of your choice at a steady pace.
4 x 50m breaststroke Swim - 2 kicks for every 1 arm stroke (Rest 15 seconds every 50 meters) Instructions: Breaststroke swim completing two kicks to every stroke.
Build Up (Repeat 2 times)
4 x 50m Breaststroke - 2 kicks for every 1 arm stroke (Rest 10 seconds every 50 meters) Instructions: Breaststroke swim completing two kicks to every 1 stroke.
1 x 100m Breaststroke Glide and Stretch (Rest 15 seconds every 100 meters) Instructions: Breaststroke swim, pausing at the end of each stroke with an extended glide for 2 seconds.
Core (Repeat 1 time)
6 x 100m Freestyle Swim - Target time is 2:00 minutes per 100m (Rest 25 seconds every 100 meters) Instructions: Freestyle swim at a steady pace trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult complete another time trial.
5 x 100m Freestyle Swim - Target time is 2:00 minutes per 100m (Rest 20 seconds every 100 meters) Instructions: Freestyle swim at a steady pace trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult complete another time trial.
4 x 100m Freestyle Swim - Target time is 2:00 minutes per 100m (Rest 15 seconds every 100 meters) Instructions: Freestyle swim at a steady pace trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult complete another time trial.
3 x 100m Freestyle Swim - Target time is 2:00 minutes per 100m (Rest 05 seconds every 100 meters) Instructions: Freestyle swim at a steady pace trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult complete another time trial.
Cool Down
2 x 100m Any Stroke Easy (Rest 20 seconds every 100 meters) Instructions: Swim any stroke of your choice, at a slow, relaxed pace.

Intensity Key
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

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