Random Swim Workout: Quick Hitter by Chris Card

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	60% Effort
Choice Warm Up

900

1 X { 1x{

4x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
4x50	Swim	(Choice)	Descend (All same stroke)	70% Effort
Descend (All same stroke)
4x75	Other	(Mixed)	Alt 50 swim/25 Kick with 50 Kick/25 Swim	70% Effort
Alt 50 swim/25 Kick with 50 Kick/25 Swim

906

3 X { 3x{

1x150	Swim	(Freestyle)	Strong Aerobic Pace	80% Effort
Strong Aerobic Pace
1x100	Swim	(Freestyle)	Hold Fast Pace	90% Effort
Hold Fast Pace
1x1	Other	(Other)	30 seconds rest	10% Effort
30 seconds rest
1x50	Swim	(Freestyle)	Sprint	100% Effort
Sprint
1x1	Other	(Choice)	30 seconds rest	10% Effort
30 seconds rest

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 2706

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:

Quick Hitter

Workout Description:

Here's a quick workout that will really get your heart pumping! Make the most out of limited pool time!

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

2706

Creator:

Chris Card

Workouts

Created for swimmers by swimmers.

1165

Members

Of all ages and abilities from around the world.

2199

Yards Logged

And thousands more completed anonymously.

2584747

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