Issued May 21 2012 C

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

Issued May 21 2012

Warm up
•	8 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
	Freestyle swim at a steady pace.
•	4 x 50m Any Stroke (even pace), rest 0:15 / 50m
	Swim your choice of stroke at a steady pace.
Build up (repeat 2 times)
•	2 x 50m Long Dog, rest 0:10 / 50m
	Arms pull under water, completing the propulsion phase of the Freestyle stroke. Hands return to the start position under the water. Hold your head in a Freestyle position.
•	2 x 50m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50m
	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 300m Freestyle Bilateral Breathing, rest 0:30 / 300m
	Freestyle swim with breathing on alternate sides, typically every 3 strokes.
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.