1600 yd swim

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

Warm up
•	8 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd
Build up (repeat 4 times)
•	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 Catch Up, rest 0:10 / 25yd
Core (repeat 2 times)
•	3 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:30 / 100yd
•	4 x 50yd Breaststroke Swim, rest 0:15 / 50yd
Warm down
•	4 x 50yd Easy Any Stroke, 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