Tuesday, August 28, 2012

1600 yd swim

Duration45-60 mins
Distance1600yd
Pool length25yd

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

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