7/25/2019 A Splashing Good Time

http://slidepdf.com/reader/full/a-splashing-good-time 1/1

Personalized swimming workout for Rodrigowww.swimplan.com

Duration 30-45 mins

Distance 800m

Pool length50m

IssuedMay 17 2013

Warm up

• 1 x 50m Freestyle Swim (even pace) rest 0!20 " 50m #$asy%

Freestyle swim at a stea&y pace'

• 1 x 50m acstr*e Swim (even pace) rest 0!20 " 50m #$asy%

acstr*e swim at a stea&y pace'

Build up

• 4 x 50m Freestyle Swim rest 0!20 " 50m #+er*,ic%

Core

• 4 x 50m Freestyle Swim rest 0!20 " 50m #+er*,ic%

• 2 x 50m reaststr*e Swim rest 0!30 " 50m #+er*,ic%

• 2 x 50m acstr*e Swim rest 0!20 " 50m #+er*,ic%

Warm down

• 1 x 50m acstr*e $asy rest 0!15 " 50m #$asy%

acstr*e swim at a sl*w relaxe& pace' *ncentrate *n l*n. sl*w str*es'

• 1 x 50m reaststr*e $asy rest 0!15 " 50m #$asy%

reaststr*e swim at a sl*w relaxe& pace'

Intensity key

$asy! 50-/0 * y*r maximm eart rate

 +er*,ic! /0-70 * y*r maximm eart rate

$n&rance! 70-80 * y*r maximm eart rate

Sprint! 80-0 * y*r maximm eart rate

Important

Disclaimer 

*nslt y*r &*ct*r ,e*re n&ertain. any new exercise pr*.ram' Swimplan w*r*ts are *nly s..esti*ns an& y* can c**se

wat t* swim' * n*t swim w*r*ts tat y* c*nsi&er t** &iiclt'

Sae your Personal Best times with Swimplan Premium.

*pyri.t 62013 Swimtrim 2005 imite& +ll ri.ts reserve&'

mplan http://www.swimplan.com/usr.php?pg=prog&id=10711

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