Tuesday, August 28, 2012

1600 yd swim

Duration45-60 mins
Distance1600yd
Pool length25yd

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

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