Random Swim Workout: Active Recovery Sprinting by Chris Card

Distance

Rounds

Sets

400

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

600

1 X { 1x{

4x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Swim	(Choice)	Descend	80% Effort
Descend

800

1 X { 1x{

8x100	Swim	(Freestyle)		80% Effort

1500

3 X { 3x{

4x50	Swim	(Freestyle)	Fast	90% Effort
Fast
2x50	Kick	(Choice)	Build Up	80% Effort
Build Up
1x100	Sprint	(Freestyle)	As Fast As Possible	100% Effort
As Fast As Possible
1x100	Kick	(Choice)	Recovery	70% Effort
Recovery

300

1 X { 1x{

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

Total Distance: 3600

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:

Active Recovery Sprinting

Workout Description:

This workout utilizes active recovery between sprints to keep swimmers moving and add more stress to a strength and power focused workout.

Workout Type:

Speed

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3600

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

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Of all ages and abilities from around the world.

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Yards Logged

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