Random Swim Workout: Wave Intensity by Chris Card

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

1200

1 X { 1x{

5x100	Swim	(Freestyle)	Descend	70% Effort
Descend
5x50	Swim	(Freestyle)	Descend	80% Effort
Descend
6x75	Other	(Mixed)	Alt 50 Kick / 25 Swim with 25 Swim / 50 Kick	70% Effort
Alt 50 Kick / 25 Swim with 25 Swim / 50 Kick

1804

4 X { 4x{

1x200	Swim	(Freestyle)	Long and Strong, Slight Negative Split	80% Effort
Long and Strong, Slight Negative Split
1x150	Swim	(Freestyle)	Fast - Build Up by 50	90% Effort
Fast - Build Up by 50
1x1	Other	(Other)	30 Seconds Rest	60% Effort
30 Seconds Rest
1x100	Sprint	(Freestyle)	As Fast As Possible	100% Effort
As Fast As Possible

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 3904

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:

Wave Intensity

Workout Description:

In this workout we build the intensity in waves.

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3904

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

1051

Members

Of all ages and abilities from around the world.

2008

Yards Logged

And thousands more completed anonymously.

2311393

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