Random Swim Workout: KICK It Up a Notch by Chris Card

Rounds Sets
3x200 Warm-Up (Choice) 50%
4x100 Swim (Freestyle) 60%
5x50 Swim (Freestyle) 70%
2x25 Sprint (Choice) 40%
1x300 Other (Mixed) 60%
1x150 Other (Mixed) 60%
1x75 Other (Other) 60%
1x25 Kick (Choice) 60%
1x200 Swim (Freestyle) 70%
1x100 Swim (Freestyle) 70%
1x200 Swim (Freestyle) 70%
1x50 Sprint (Freestyle) 90%
1x400 Warm-Down (Choice) 50%
Total Distance: 4450
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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