1700 yd swim

Duration 45-60 mins Distance 1700yd Pool length 25yd

Warm up
•	4 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Build up
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	2 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	2 x 25yd Backstroke Kick, rest 0:10 / 25yd
Core (repeat 2 times)
•	4 x 100yd Freestyle Swim, rest 0:15 / 100yd
•	4 x 25yd Breaststroke Swim, rest 0:15 / 25yd
Warm down
•	4 x 25yd Breaststroke Easy, rest 0:10 / 25yd
•	4 x 25yd Backstroke Easy, rest 0:10 / 25yd

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