Beginner Fitness Swimmer Workout #15
Adult/Masters - Speed
Author: Chris Card

08/22/2019

Yards Rounds Sets
200 1 X {
1 X 200 Warm-Up (Choice) Choice Warm up 50%
150 1 X {
2 X 75 Swim (Freestyle) Build Up 70%
150 2 X {
1 X 50 Drill (Choice) Slow drill, choice of stroke 60%
1 X 25 Kick (Choice) Fast 90%
300 1 X {
2 X 50 Swim (Freestyle) Slow 60%
2 X 50 Swim (Freestyle) Medium 80%
2 X 50 Swim (Freestyle) Fast 100%
100 1 X {
1 X 100 Kick (Choice) Keep hips at the surface of the water 70%
100 1 X {
2 X 50 Sprint (Freestyle) 1 minute rest after each 100%
100 1 X {
1 X 100 Kick (Choice) Keep hips at the surface of the water 60%
100 1 X {
4 X 25 Sprint (Choice) 30 Seconds Rest after Each 100%
200 1 X {
1 X 200 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 1400
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.