Swimplan

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Personalized swimming workout for Marvin

www.swimplan.com Duration Distance 45-60 mins 1700m Issued Mar 27 2013

Pool length 25m Warm up (repeat 4 times)

1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m [Easy]

Freestyle swim at a steady pace.

1 x 25m Breaststroke Swim (even pace), rest 0:10 / 25m [Easy]

Breaststroke swim at a steady pace. Build up

4 x 25m Backstroke Swim, rest 0:10 / 25m [Aerobic] 2 x 25m Freestyle Swim, rest 0:10 / 25m [Aerobic] 4 x 25m Backstroke Swim, rest 0:10 / 25m [Aerobic] 2 x 25m Backstroke Kick, rest 0:10 / 25m [Aerobic]
Kick on your back with arms held loosely by your side. Core

6 x 50m Breaststroke Swim, leave on 01:45 / 50m [Aerobic]

Breaststroke 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.

10 x 50m Freestyle Swim, leave on 01:20 / 50m [Aerobic]

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.

8 x 25m 50/50 Freestyle + Butterfly, rest 0:15 / 25m [Endurance]

Swim alternate lengths of Freestyle and Butterfly. If you prefer, you can split longer distances by units instead of pool lengths e.g. Swim 100 Freestyle followed by 100 Butterfly. Beginners can split lengths e.g. swim 1/2 pool length Freestyle and 1/2 pool length Butterfly. Warm down

8 x 25m Easy Any Stroke, rest 0:10 / 25m [Easy]

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 Important Disclaimer Consult your doctor before undertaking any new exercise program. Swimplan workouts are only suggestions and you can choose what to swim. Do not swim workouts that you consider too difficult.

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03/27/2013 10:49 AM