Swim Workout: Getting ready for Race Sprint Freestyle by Jan Stefan Rusin

Hampster Food:

Did you know....

If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

2x200	Warm-Up	(Choice)	50% Effort

2x50	Kick	(Freestyle)	60% Effort

2x50	Pull	(Freestyle)	60% Effort

1902

2 X { 2x{

1x1	Choice	(Choice)	Full stroke with flip turns for everyone. (Matt z uses buoy still to make him practice correct pull)	60% Effort
Full stroke with flip turns for everyone. (Matt z uses buoy still to make him practice correct pull)
4x50	Sprint	(Freestyle)	ST 0:50	70% Effort
ST 0:50
1x50	Swim	(Choice)	Loose & Slow	50% Effort
Loose & Slow
4x75	Swim	(Freestyle)	breath 3, 5, 7 Change pr 25	70% Effort
breath 3, 5, 7 Change pr 25
1x50	Swim	(Choice)	Loose & Slow	50% Effort
Loose & Slow
8x25	Sprint	(Freestyle)	JUST MAKE IT ST 0:20-0:25	100% Effort
JUST MAKE IT ST 0:20-0:25
1x50	Swim	(Choice)	Loose & Slow	50% Effort
Loose & Slow
1x100	Sprint	(Freestyle)	All Out	100% Effort
All Out

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 2702

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

Print

Hampster Food:

Swim Workout Info

Workout Title:

Getting ready for Race Sprint Freestyle

Workout Description:

Masters Swimming 1 week before Race.

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Meters

Total Yards:

2702

Creator:

Jan Stefan Rusin

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.