Intermediate – Swimming Routine 2

Intermediate – Swimming Routine 2
Program Specifics
Workout Duration 45-60 Minutes
Distance 1600 meters
Pool Length 25 meters
Warm Up (Repeat 4 times)
1 x 25m Freestyle Swim (even pace) (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim at a steady pace.
1 x 25m Breaststroke Swim (even pace) (Rest 10 seconds every 25 meters)
Instructions: Breaststroke swim at a steady pace.
Build Up (Repeat 1 time)
2 x 100m Freestyle Swim (kick every 4th 25m) (Rest 20 seconds every 100 meters)
Instructions: Freestyle swim for 75 meters then kick with arms in a streamlined position for 25 meters.
Core (Repeat 5 times)
1 x 50m Freestyle Breath Left (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim, breathing only on your left side.
1 x 50m Freestyle Breath Right (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim, breathing only on your right side.
1 x 100m Freestyle Bilateral Breathing (Rest 20 seconds every 100 meters) (Rest 20 seconds every 100 meters)
Instructions: Freestyle swim with breathing on alternate sides, typically every 3 strokes.
Cool Down
1 x 100m Freestyle Easy (Rest 20 seconds every 100 meters)
Instructions: Freestyle swim at a slow, relaxed pace.
1 x 100m Easy Any Stroke (Rest 20 seconds every 100 meters)
Instructions: Swim your choice of stroke, at a slow, relaxed pace.
Intensity Key
Easy 50-60% of your maximum heart rate
Aerobic 60-70% of your maximum heart rate
Endurance 70-80% of your maximum heart rate
Sprint 80-90% of your maximum heart rate

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