Swim Workout: Summer over Getting back to shape Part 1 by Jan Stefan Rusin

Hampster Food:

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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!

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term

Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

2x200	Warm-Up	(Mixed)	IM / Choice	60% Effort
IM / Choice
2x100	Kick	(Mixed)	FINS	60% Effort
FINS
4x50	Swim	(Choice)	No Air As long as possible	60% Effort
No Air As long as possible
4x50	Warm-Up	(Choice)	25 SKOD 25 TEC	60% Effort
25 SKOD 25 TEC

2000

2 X { 2x{

2x50	Sprint	(Choice)	FAST	70% Effort
FAST
4x50	Sprint	(Breaststroke)	SPEC	60% Effort
SPEC
2x200	Pull	(Choice)	ARMS	60% Effort
ARMS
2x100	Swim	(Freestyle)	Or Second SPEC	60% Effort
Or Second SPEC
2x50	Sprint	(Choice)	SPEC 2	70% Effort
SPEC 2

400

1 X { 1x{

3x50	Sprint	(Freestyle)	Sprint BRAKE	70% Effort
Sprint BRAKE
1x50	Swim	(Choice)	Slow	50% Effort
Slow
3x50	Sprint	(Freestyle)	Sprint TOP TOP	70% Effort
Sprint TOP TOP
1x50	Swim	(Choice)	Slow	50% Effort
Slow

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 3600

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:

Summer over Getting back to shape Part 1

Workout Description:

Season almost started Tournament 30/9 Nordic Open.

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Meters

Total Yards:

3600

Creator:

Jan Stefan Rusin

Original Version:

Summer Vacation keeping shape Part 3 by Jan Stefan Rusin

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