Issued May 20 2012

Duration 45-60 mins Distance 3999m Pool length 25m

Issued May 20 2012

Warm up
•	6 x 100m Freestyle Swim (even pace), rest 0:15 / 100m
	Freestyle swim at a steady pace.
Build up
•	5 x 200m Freestyle Swim with paddles, rest 0:15 / 200m
Core (repeat 2 times)
•	6 x 100m Freestyle Swim (kick every 4th 25m), rest 0:15 / 100m
	Freestyle swim for 75m then kick with arms in a streamlined position for 25m.
•	Rest 0:30 seconds
•	5 x 100m Freestyle Swim with paddles, rest 0:20 / 100m
Warm down
•	2 x 100m Easy Any Stroke, rest 0:15 / 100m
	Swim your choice of stroke, at a slow, relaxed pace.