Swim Workout:
Friday Fun-day


Swim Workout

Rounds Sets
1x400 Warm-Up (Choice) 50%
3x200 Other (Mixed) 60%
4x75 Drill (Choice) 60%
4x50 Swim (Choice) 70%
8x100 Swim (Freestyle) 90%
4x100 Kick (Choice) 80%
1x75 Sprint (Choice) 100%
1x50 Swim (Freestyle) 50%
4x25 Sprint (Choice) 100%
4x25 Sprint (Choice) 100%
1x300 Warm-Down (Choice) 50%
Total Distance: 3700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Youth - Other - 3900

This practice mixes pace work with speed work to create an all-around workout. The "Even Paced" sets should be paced by 100 and swimmers should try to maintain the same page throughout the swim. We mix in fast 50s to disrupt the swimmers focus and rhythm making them concentrate harder on each "Even

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Youth - Other - 4000

This all-around workout has something for everybody.

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Youth - Other - 3200

For those who want a good workout which is not too intense (mix of sprint, strength, tech, IM)

Swim Workout Info

Workout Title:
Friday Fun-day

Workout Description:
It's been a long week for everybody. Here's a fun workout that'll tire you out, but keep your entertained!

Workout Type:

Workout Level:

Distance unit:

Total Yards:

Chris Card

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