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