Issued May 21 2012 A

Duration 45-60 mins Distance 3600m 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)
•	1 x 100m Freestyle Breath Left, rest 0:15 / 100m
	Freestyle swim, breathing only on your left side.
•	1 x 100m Freestyle Breath Right, rest 0:15 / 100m
	Freestyle swim, breathing only on your right side.
•	2 x 100m Freestyle Bilateral Breathing, rest 0:15 / 100m
	Freestyle swim with breathing on alternate sides, typically every 3 strokes.
Core (repeat 2 times)
•	2 x 200m Freestyle Swim, rest 0:20 / 200m
•	Rest 0:30 seconds
•	3 x 200m Freestyle Swim with paddles and fins, rest 0:20 / 200m
•	Rest 0:30 seconds
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.