1200 yd swim

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

Issued Nov 1 2011

Warm up (repeat 4 times)
•	1 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd
•	1 x 25yd Backstroke Swim (even pace), rest 0:10 / 25yd
Build up (repeat 4 times)
•	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 Catch Up, rest 0:10 / 25yd
Core (repeat 3 times)
•	4 x 50yd Freestyle Swim, rest 0:15 / 50yd
•	Rest 0:30 seconds
Warm down
•	8 x 25yd Easy Any Stroke, 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