Swim Workout: MId-season IM by Mrubesch

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x300	Warm-Up	(Choice)	EZ Cruise No Flipturns	60% Effort
EZ Cruise No Flipturns
1x200	Warm-Up	(Choice)	EZ Long Pull focus on DPS	60% Effort
EZ Long Pull focus on DPS
4x50	Kick	(Butterfly)	ALT Underwater/KOB by 25	60% Effort
ALT Underwater/KOB by 25
2x25	Warm-Up	(Freestyle)	Mixed Fast	60% Effort
Mixed Fast

800

1 X { 1x{

8x100	Swim	(Freestyle)	Odds free Evens stroke Drill Down Drill Back	60% Effort
Odds free Evens stroke Drill Down Drill Back

1100

1 X { 1x{

4x225	Other	(IM)	IM Slide. 25 Drill 25 Build FL 25 BK BR	60% Effort
IM Slide. 25 Drill 25 Build FL 25 BK BR
1x200	Swim	(IM)		60% Effort

300

1 X { 1x{

1x300	Kick	(Choice)	Fartlek whistle kick	60% Effort
Fartlek whistle kick

200

1 X { 1x{

8x25	Sprint	(Mixed)	Sprint start cruise back	80% Effort
Sprint start cruise back

500

1 X { 1x{

4x50	Warm-Down	(Choice)	Reverse Build	80% Effort
Reverse Build
1x200	Warm-Down	(Choice)	EZ no turns	60% Effort
EZ no turns
4x25	Warm-Down	(Backstroke)	Elementary Back Challenge/Sculling	60% Effort
Elementary Back Challenge/Sculling

Total Distance: 3650

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

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Hampster Food:

Swim Workout Info

Workout Title:

MId-season IM

Workout Description:

Base/Technique Building and IM focus

Workout Type:

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3650

Creator:

Mrubesch

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