Swim Workout: Free Pull by hcarr

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1475

1 X { 1x{

1x200	Warm-Up	(Freestyle)		60% Effort

1x150	Kick	(Choice)		60% Effort

8x50	Pull	(Freestyle)	Fist drill, add 1 finger each 50. Alternate drill with open hand free each 50.	60% Effort
Fist drill, add 1 finger each 50. Alternate drill with open hand free each 50.
2x50	Pull	(Mixed)	1x50 surface sculling, 1x50 sculling down body	60% Effort
1x50 surface sculling, 1x50 sculling down body
2x25	Drill	(Freestyle)	YMCA	60% Effort
YMCA
4x50	Drill	(Mixed)	one arm (2x50 free, stroke) ROTATION	60% Effort
one arm (2x50 free, stroke) ROTATION
2x25	Drill	(Freestyle)	underwater freestyle recovery	60% Effort
underwater freestyle recovery
4x25	Swim	(Mixed)	Distance per Stroke	80% Effort
Distance per Stroke
2x50	Sprint	(Mixed)	1x50 free, 1x50 stroke	100% Effort
1x50 free, 1x50 stroke
1x125	Warm-Down	(Choice)		60% Effort

Total Distance: 1475

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:

Free Pull

Workout Description:

working on catch and pull

Workout Type:

Stroke - Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

1475

Creator:

hcarr

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