Issued May 21 2012 D

Duration 45-60 mins Distance 4100m Pool length 25m

Issued May 21 2012

Warm up
•	1 x 600m Freestyle Swim (even pace), rest 0:60 / 600m
	Freestyle swim at a steady pace.
Build up (repeat 2 times)
•	2 x 100m Freestyle Swim (kick every 4th 25m), rest 0:20 / 100m
	Freestyle swim for 75m then kick with arms in a streamlined position for 25m.
•	6 x 50m Freestyle Golf Score (time + stroke count), rest 0:10 / 50m
	Calculate your "score" for each length by counting your strokes (one arm equals one stroke) and adding it to your time. For example: If you swim a lap with 15 strokes in a time of 40 seconds, you would have a score of 55 (15 + 40). Try to achieve a lower score every lap by taking less strokes and/or completing each successive lap in less time.
Core (repeat 4 times)
•	6 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
	Freestyle swim, concentrating on a steady tempo. Get into a regular rhythm with long strokes, leading with body roll.
•	Rest 0:30 seconds
Warm down
•	2 x 50m Freestyle Easy, rest 0:10 / 50m
	Freestyle swim at a slow, relaxed pace.