Issued May 21 2012 B

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

Issued May 21 2012

Warm up
•	6 x 100m Freestyle Swim (even pace), rest 0:15 / 100m
	Freestyle swim 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 0:20 / 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
•	8 x 100m Freestyle Swim, leave on 01:40 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	6 x 100m Freestyle Swim, leave on 01:36 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	12 x 50m Freestyle Swim, leave on 00:50 / 50m
	Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
•	4 x 50m Easy Any Stroke, rest 0:10 / 50m
	Swim your choice of stroke, at a slow, relaxed pace.