Random Swim Workout: 50s Speed Work by Chris Card

Rounds Sets
1x500 Warm-Up (Choice) 50%
5x100 Swim (Freestyle) 70%
4x75 Other (Mixed) 70%
4x50 Kick (Choice) 70%
8x50 Swim (Choice) 80%
8x50 Swim (Choice) 90%
4x50 Sprint (Choice) 100%
3x100 Pull (Freestyle) 60%
1x75 Sprint (Freestyle) 100%
1x25 Choice (Choice) 60%
1x300 Warm-Down (Choice) 50%
Total Distance: 3500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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