Random Swim Workout: Speed Lovers' Workout - Any Stroke by Chris Card

Distance

Rounds

Sets

800

2 X { 2x{

1x200	Swim	(Freestyle)	50% Effort

1x100	Drill	(Choice)	50% Effort

1x100	Kick	(Choice)	50% Effort

1000

1 X { 1x{

4x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x75	Drill	(Choice)		70% Effort

6x50	Kick	(Choice)	Build Up	70% Effort
Build Up

1000

1 X { 1x{

8x50	Swim	(Choice)		80% Effort

8x50	Swim	(Choice)		90% Effort

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

400

1 X { 1x{

4x100	Pull	(Freestyle)	Use paddles and buoy if available	70% Effort
Use paddles and buoy if available

400

4 X { 4x{

1x25	Swim	(Freestyle)	Build Up	80% Effort
Build Up
1x50	Swim	(Freestyle)	100 Pace	80% Effort
100 Pace
1x25	Swim	(Freestyle)	As Fast As Possible	80% Effort
As Fast As Possible

400

1 X { 1x{

4x100	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 4000

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:

Speed Lovers' Workout - Any Stroke

Workout Description:

This workout focuses on building speed. Appropriate for any stroke.

Workout Type:

Speed

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4000

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

802

Members

Of all ages and abilities from around the world.

1578

Yards Logged

And thousands more completed anonymously.

1855428

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