Random Swim Workout: 400 Frees For Fun by Chris Card

Distance

Rounds

Sets

1800

1 X { 1x{

1x600	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
6x100	Swim	(Freestyle)	Descend	80% Effort
Descend
6x100	Kick	(Choice)		70% Effort

1000

1 X { 1x{

5x200	Pull	(Freestyle)	Build Up	80% Effort
Build Up

3600

3 X { 3x{

3x400	Swim	(Freestyle)	Decrease Average Time Each Round, Try for Overall Descend	80% Effort
Decrease Average Time Each Round, Try for Overall Descend

300

1 X { 1x{

3x100	Kick	(Freestyle)	Fast	90% Effort
Fast

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 7000

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:

400 Frees For Fun

Workout Description:

During this main set swimmers try to decrease their average 400 Free time each circuit round. Bonus points for descending all the 400s.

Workout Type:

Distance Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7000

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

1013

Members

Of all ages and abilities from around the world.

1925

Yards Logged

And thousands more completed anonymously.

2195953

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