1600 yd swim

Duration 45-60 mins Distance 1600yd Pool length 25yd

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