Random Swim Workout: Speed Over Distance 2 by Chris Card

Distance

Rounds

Sets

1300

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
4x100	Swim	(Freestyle)	Descend	60% Effort
Descend
4x50	Swim	(Freestyle)	Descend	70% Effort
Descend
3x100	Kick	(Choice)		70% Effort

2700

3 X { 3x{

1x300	Swim	(Freestyle)	Build By 100	70% Effort
Build By 100
2x150	Swim	(Freestyle)	Descend	60% Effort
Descend
3x100	Swim	(Freestyle)	85%, 90%, 95% Effort	80% Effort
85%, 90%, 95% Effort

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 4300

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Find Your Workout:

Swim Workout Info

Workout Title:

Speed Over Distance 2

Workout Description:

A variant of the "Speed over Distance" workout, this workout also focuses on building speed over distance. The aim is to train swimmers to even split during distances races and develop the ability for a "kick" at the end of a race.

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4300

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

1150

Members

Of all ages and abilities from around the world.

2146

Yards Logged

And thousands more completed anonymously.

2536347

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