Beginner Fitness Swimmer Workout
Adult/Masters - Stroke - Freestyle
Author: Chris Card

02/21/2019

Yards Rounds Sets
350 1 X {
1 X 200 Warm-Up (Choice) EZ Warm Up - Stop as Needed 40%
1 X 100 Swim (Choice) Drill 50%
1 X 50 Kick (Choice) Kick 60%
300 1 X {
12 X 25 Other (Mixed) Evens: Swim, Odds: Kick w/o board 70%
750 5 X {
1 X 100 Swim (Freestyle) Freestyle Build from 70% to 90% 70%
2 X 25 Other (Mixed) One Drill, One kick 50%
100 1 X {
2 X 50 Swim (Choice) Work on good technique 60%
150 1 X {
6 X 25 Warm-Down (Freestyle) EZ Warm Down - Rest as Needed 40%
Total Yards: 1650
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.