1600 yd swim

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

Warm up
•	4 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
Build up (repeat 4 times)
•	1 x 25yd Freestyle Catch Up, rest 0:10 / 25yd
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
Core
•	10 x 50yd Freestyle Swim, rest 0:20 / 50yd
•	8 x 25yd Breaststroke Swim, rest 0:15 / 25yd
•	6 x 50yd Backstroke Swim, rest 0:15 / 50yd
Warm down
•	2 x 100yd Breaststroke 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