Random Swim Workout: Wave Intensity by Chris Card

Rounds Sets
1x500 Warm-Up (Choice) 50%
5x100 Swim (Freestyle) 70%
5x50 Swim (Freestyle) 80%
6x75 Other (Mixed) 70%
1x200 Swim (Freestyle) 80%
1x150 Swim (Freestyle) 90%
1x1 Other (Other) 60%
1x100 Sprint (Freestyle) 100%
1x400 Warm-Down (Choice) 50%
Total Distance: 3904
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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