Anerobic Workout
Adult/Masters - Endurance
Author: Chris Card

12/03/2020

Yards Rounds Sets
900 1 X {
1 X 400 Warm-Up (Choice) Choice Warm Up 40%
1 X 200 Drill (Choice) Drill 50%
4 X 75 Swim (Choice) Build to 90% 60%
1400 1 X {
3 X 200 Swim (Freestyle) 90% Effort - 20 seconds rest, 1 min rest after all 3 80%
5 X 100 Swim (Freestyle) 95% Effort - 40 seconds rest, 1 min rest after all 5 60%
6 X 50 Swim (Freestyle) 100% Effort - 60 Seconds rest 60%
500 5 X {
1 X 75 Sprint (Freestyle) Sprint 90%
1 X 25 Swim (Choice) Recovery 30%
300 1 X {
1 X 300 Warm-Down (Choice) Choice Warm Down 40%
Total Yards: 3100
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.