1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up
•	2 x 100yd Freestyle Swim (even pace), rest 0:20 / 100yd
Build up (repeat 2 times)
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
•	1 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
•	1 x 25yd Freestyle Swim, rest 0:10 / 25yd
Core
•	8 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	4 x 100yd Freestyle (25yd Easy, 25yd Effort), rest 0:30 / 100yd
•	4 x 50yd Freestyle Swim, rest 0:10 / 50yd
•	8 x 25yd Freestyle Swim, rest 0:05 / 25yd
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd

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

1700 yd swim

Duration 45-60 mins Distance 1700yd Pool length 25yd

Warm up
•	4 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Build up
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	2 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	2 x 25yd Backstroke Kick, rest 0:10 / 25yd
Core (repeat 2 times)
•	4 x 100yd Freestyle Swim, rest 0:15 / 100yd
•	4 x 25yd Breaststroke Swim, rest 0:15 / 25yd
Warm down
•	4 x 25yd Breaststroke Easy, rest 0:10 / 25yd
•	4 x 25yd Backstroke Easy, rest 0:10 / 25yd

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

1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up
•	4 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
Build up (repeat 4 times)
•	1 x 25yd Freestyle Catch Up, rest 0:10 / 25yd
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
Core
•	10 x 50yd Freestyle Swim, rest 0:20 / 50yd
•	8 x 25yd Breaststroke Swim, rest 0:15 / 25yd
•	6 x 50yd Backstroke Swim, rest 0:15 / 50yd
Warm down
•	2 x 100yd Breaststroke Easy, rest 0:20 / 100yd

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

1200 yd swim

Duration 30-45 mins Distance 1200yd Pool length 25yd

Warm up
•	2 x 25yd Any Stroke (even pace), rest 0:10 / 25yd
•	1 x 50yd Backstroke Easy, rest 0:10 / 50yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd
Build up
•	2 x 50yd Backstroke Swim, rest 0:15 / 50yd
•	2 x 50yd Breaststroke Swim, rest 0:15 / 50yd
Core
•	4 x 50yd Freestyle Swim, rest 0:15 / 50yd
•	8 x 25yd Individual Medley, rest 0:10 / 25yd
•	4 x 50yd Freestyle DPS, rest 0:15 / 50yd
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd

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

1200 yd swim

Duration 30-45 mins Distance 1200yd Pool length 25yd

Warm up
•	2 x 100yd Any Stroke (even pace), rest 0:20 / 100yd
Build up (repeat 4 times)
•	1 x 25yd Double Arm Backstroke, rest 0:10 / 25yd
•	1 x 25yd Backstroke Push & Glide, rest 0:10 / 25yd
Core
•	5 x 100yd Freestyle Swim, rest 0:15 / 100yd
•	4 x 25yd Breaststroke Swim, rest 0:15 / 25yd
Warm down
•	4 x 25yd Breaststroke Easy, rest 0:10 / 25yd
•	4 x 25yd Backstroke Easy, rest 0:10 / 25yd

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

1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up (repeat 2 times)
•	1 x 50yd Backstroke Easy, rest 0:15 / 50yd
•	2 x 25yd Breaststroke Easy, rest 0:10 / 25yd
Build up
•	4 x 50yd Backstroke Swim, rest 0:20 / 50yd
Core
•	4 x 100yd Freestyle Swim, rest 0:20 / 100yd
•	6 x 50yd Breaststroke Swim, rest 0:20 / 50yd
•	6 x 50yd Swim (any stroke), rest 0:20 / 50yd
Warm down (repeat 2 times)
•	1 x 50yd Freestyle Push & Glide, rest 0:15 / 50yd
•	1 x 50yd Freestyle Easy, rest 0:15 / 50yd

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

1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

Warm up (repeat 4 times)
•	1 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd
•	1 x 25yd Breaststroke Swim (even pace), rest 0:10 / 25yd
Build up (repeat 4 times)
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
•	1 x 25yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
Core (repeat 5 times)
•	2 x 100yd Backstroke Swim, rest 0:20 / 100yd
•	Rest 0:30 seconds
Warm down
•	2 x 50yd Freestyle Easy, rest 0:15 / 50yd
•	2 x 50yd Backstroke Easy, rest 0:15 / 50yd

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