|
Program Specifics
|
|
Workout Duration
|
45-60 Minutes
|
|
Distance
|
1600 meters
|
|
Pool Length
|
25 meters
|
1 x 25m Freestyle Swim (even pace) (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim at a steady pace.
|
1 x 25m Breaststroke Swim (even pace) (Rest 10 seconds every 25 meters)
Instructions: Breaststroke swim at a steady pace.
|
2 x 100m Freestyle Swim (kick every 4th 25m) (Rest 20 seconds every 100 meters)
Instructions: Freestyle swim for 75 meters then kick with arms in a streamlined position for 25 meters.
|
1 x 50m Freestyle Breath Left (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim, breathing only on your left side.
|
1 x 50m Freestyle Breath Right (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim, breathing only on your right side.
|
1 x 100m Freestyle Bilateral Breathing (Rest 20 seconds every 100 meters) (Rest 20 seconds every 100 meters)
Instructions: Freestyle swim with breathing on alternate sides, typically every 3 strokes.
|
1 x 100m Freestyle Easy (Rest 20 seconds every 100 meters)
Instructions: Freestyle swim at a slow, relaxed pace.
|
1 x 100m Easy Any Stroke (Rest 20 seconds every 100 meters)
Instructions: Swim your choice of stroke, 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
|
|
Copyright © 2025 FitnessHealth101.com All Rights Reserved
