27/2/2014 Swimplan

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Personalized swimming workout for Omarwww.swimplan.com

Duration 45-60 mins

Distance 3000m

Pool length 25m

Issued Feb 27 2014

Warm up (repeat 3 times)

• 1 x 100m Backstroke Easy, rest 0:15 / 100m [Easy ]

Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.

• 2 x 50m Breaststroke Easy, rest 0:15 / 50m [Easy ]

Breaststroke swim at a slow, relaxed pace.

Build up

• 3 x 100m Breaststroke, 3 kicks, 1 arm stroke, rest 0:20 / 100m [Aerobic]

Breaststroke swim completing three kicks to every stroke.

• 2 x 50m Easy Any Stroke, rest 0:10 / 50m [Easy ]

Swim your choice of stroke, at a slow, relaxed pace.

• 4 x 50m Breaststroke Stretch & Glide, rest 0:15 / 50m [Aerobic]

Breaststroke swim, pausing at the end of each stroke with an extended glide for 2 seconds. Pace yourself by thinking"one Mississippi two Mississippi" during the glide.

Core

• 3 x 200m Freestyle Pull with a pull buoy, rest 0:30 / 200m [Aerobic]

• 5 x 100m Breaststroke DPS, rest 0:20 / 100m [Aerobic]

Breaststroke swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a highstreamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.

• 5 x 100m Freestyle Swim, 50/50 Easy + Effort, rest 0:20 / 100m [Endurance]

Swim Freestyle with alternating laps of easy and effort.

Warm down

• 2 x 50m Freestyle Easy, rest 0:15 / 50m [Easy ]

Freestyle swim at a slow, relaxed pace.

• 2 x 50m Breaststroke Easy, rest 0:15 / 50m [Easy ]

Breaststroke swim 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

Your workout contains one or more items of equipment. Ensure that you use equipment that is specifically designed forswimming (eg. swimming fins not diving fins) and that is properly fitted to your body size. Using incorrectly sizedequipment can result in physical injury due to excess strain.

Disclaimer

27/2/2014 Swimplan

http://www.swimplan.com/usr.php?pg=prog&id=1147990&mode=r&print=1 2/2

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

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