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