Swim Workout:
Swim, Drill, Kick Your Butt


Swim Workout

Rounds Sets
1x600 Warm-Up (Choice) 50%
4x100 Choice (Choice) 70%
3x75 Swim (Choice) 70%
1x25 Sprint (Choice) 70%
4x50 Swim (Freestyle) 80%
1x150 Warm-Down (Choice) 60%
4x125 Sprint (Choice) 100%
1x150 Warm-Down (Choice) 60%
8x25 Sprint (Choice) 100%
1x300 Warm-Down (Choice) 50%
Total Distance: 3700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Stroke and Kick Speed...

Adult/Masters - Speed - 3400

This workout provides swimmers the opportunity to work on building strokes speed and kicking speed. Swimmers are encouraged to work on all the strokes instead of just focusing on their primary stroke.

Similar: Freestyle Speed Work...

Freestyle Speed Work...

Adult/Masters - Speed - 3850

Swimmers work on building speed during this freestyle workout.

Similar: 50s Speed Work...

50s Speed Work...

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During this workout swimmers build speed. Good for any stroke.

Swim Workout Info

Workout Title:
Swim, Drill, Kick Your Butt

Workout Description:
In typical Friday fashion here's a workout that's sure to burn off all the horrible food choices you'll make over the weekend!

Workout Type:

Workout Level:

Distance unit:

Total Yards:

Chris Card

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