SAR ONE

STRETCH

500 meters Warm up with Freestyle

200 meters Sidestroke kick only

200 meters Sidestroke

200 meters Breaststroke

10×50 meters Freestyle sprints with thirty-second rest in between

200 meters Sidestroke

200 meters Use any stroke for cool down

Total: 2000 meters

SAR TWO
STRETCH

500 meters Warm up with Freestyle

400 meters Sidestroke kick only

400 meters Sidestroke

400 meters Breaststroke

10×50 meter Freestyle sprints with thirty-second rest in between

400 meters Sidestroke

400 meters Use any stroke for cool down

Total: 3000 meters

FUN EXTRAS
-Try treading water for fifteen minutes, followed by five minutes of treading water with your
hands out of the water.

-Buddy tow a friend for 400 meters in the pool. As you become more comfortable doing this try
and buddy tow your friend for 800 meters.

-Swim underwater one length of the pool and then immediately sprint back utilizing the
freestlye. Do five sets of this with at least one-minute rest in between.