Swim Workout: Friday Fun-day by Chris Card

Hampster Food:

Did you know....

If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm up	50% Effort
Choice Warm up
3x200	Other	(Mixed)	Kick / Swim / Drill / Swim by 50	60% Effort
Kick / Swim / Drill / Swim by 50
4x75	Drill	(Choice)	Fist Swimming Drill	60% Effort
Fist Swimming Drill

1400

1 X { 1x{

4x50	Swim	(Choice)	Descend	70% Effort
Descend
8x100	Swim	(Freestyle)		90% Effort

4x100	Kick	(Choice)		80% Effort

500

4 X { 4x{

1x75	Sprint	(Choice)		100% Effort

1x50	Swim	(Freestyle)	Recovery	50% Effort
Recovery

200

1 X { 1x{

4x25	Sprint	(Choice)	Sprint with hands balled into Fists - 20 seconds rest	100% Effort
Sprint with hands balled into Fists - 20 seconds rest
4x25	Sprint	(Choice)	Regular - 30 seconds rest	100% Effort
Regular - 30 seconds rest

300

1 X { 1x{

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

Total Distance: 3700

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

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:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3700

Creator:

Chris Card

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.