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