Random Swim Workout: 50s Speed Work by Chris Card

Distance

Rounds

Sets

1500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
5x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x75	Other	(Mixed)	50 Drill / 25 Swim	70% Effort
50 Drill / 25 Swim
4x50	Kick	(Choice)		70% Effort

1000

1 X { 1x{

8x50	Swim	(Choice)		80% Effort

8x50	Swim	(Choice)		90% Effort

4x50	Sprint	(Choice)	1 minute rest after each	100% Effort
1 minute rest after each

300

1 X { 1x{

3x100	Pull	(Freestyle)	Recovery	60% Effort
Recovery

400

4 X { 4x{

1x75	Sprint	(Freestyle)		100% Effort

1x25	Choice	(Choice)	Recovery	60% Effort
Recovery

300

1 X { 1x{

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

Total Distance: 3500

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:

50s Speed Work

Workout Description:

During this workout swimmers build speed. Good for any stroke.

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3500

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

681

Members

Of all ages and abilities from around the world.

1361

Yards Logged

And thousands more completed anonymously.

1643837

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