Issued May 19 2012

Duration 45-60 mins Distance 3800m Pool length 25m

Issued May 19 2012

Warm up
•	6 x 100m Any Stroke (even pace), rest 0:10 / 100m
	Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
•	1 x 100m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
•	1 x 50m Streamline Kicking, rest 0:10 / 50m
	Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
•	1 x 100m Freestyle Push & Glide, rest 0:15 / 100m
	Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Core (repeat 4 times)
•	5 x 100m Freestyle Swim, target time 01:20 / 100m, rest 0:20 / 100m
	Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult please complete another time trial.
•	Rest 0:30 seconds
Warm down
•	4 x 50m Easy Any Stroke, rest 0:10 / 50m
	Swim your choice of stroke, at a slow, relaxed pace.