Random Swim Workout: Intensity by Chris Card

Distance

Rounds

Sets

1000

1 X { 1x{

1x1000	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

600

3 X { 3x{

1x75	Swim	(Choice)	Swim	70% Effort
Swim
1x50	Kick	(Choice)	Build Up	80% Effort
Build Up
1x75	Swim	(Choice)	Fast	90% Effort
Fast

1800

2 X { 2x{

3x300	Swim	(Freestyle)	First Round: Pull Descend, 2nd Round: Swim Descend	80% Effort
First Round: Pull Descend, 2nd Round: Swim Descend

500

1 X { 1x{

5x100	Kick	(Choice)	90% Effort	70% Effort
90% Effort

200

1 X { 1x{

4x50	Sprint	(Choice)	As Fast As Possible - Lots of rest, 1 to 1.5 mins after each	100% Effort
As Fast As Possible - Lots of rest, 1 to 1.5 mins after each

300

1 X { 1x{

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

Total Distance: 4400

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:

Intensity

Workout Description:

This workout classifies as more of an endurance workout than a speed workout, however, swimmers are asked to maintain a high level of intensity throughout the practice. Perfect for a Friday swim before a few days rest.

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4400

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

712

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Of all ages and abilities from around the world.

1393

Yards Logged

And thousands more completed anonymously.

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