Swim Workout: Long, Strong, Fast by Chris Card


Hampster Food:


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Swim Workout

Rounds Sets
1x500 Warm-Up (Choice) 50%
3x100 Swim (Choice) 60%
4x50 Swim (Choice) 70%
6x75 Swim (Freestyle) 70%
6x200 Swim (Freestyle) 80%
1x200 Sprint (Freestyle) 70%
4x150 Swim (Freestyle) 80%
1x150 Sprint (Freestyle) 60%
2x100 Swim (Freestyle) 80%
1x100 Sprint (Freestyle) 100%
1x400 Warm-Down (Choice) 50%
Total Distance: 4300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Hampster Food: