Issued May 21 2012 E

Duration 45-60 mins Distance 3599m Pool length 25m

Issued May 21 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
•	10 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
•	10 x 50m Freestyle Swim (kick every 4th 25m), rest 0:15 / 50m
	Freestyle swim for 75m then kick with arms in a streamlined position for 25m.
Core
•	6 x 200m Freestyle Swim, target time 03:10 / 200m, rest 0:30 / 200m
	Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200m. If your target time is too easy or too difficult, please complete another time trial.
•	4 x 200m Freestyle Swim, target time 03:10 / 200m, rest 0:20 / 200m
	Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200m. If your target time is too easy or too difficult, please complete another time trial.
Warm down
•	1 x 100m Freestyle Easy, rest 0:15 / 100m
	Freestyle swim at a slow, relaxed pace.
•	1 x 100m Easy Any Stroke, rest 0:20 / 100m
	Swim your choice of stroke, at a slow, relaxed pace.