Swim Workout: Base Free by Coach Day

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!

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term

Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

4x50	Warm-Up	(Freestyle)	Swim/Kick/Pull/Swim	50% Effort
Swim/Kick/Pull/Swim
4x25	Drill	(Freestyle)	Fingertip Drag	70% Effort
Fingertip Drag
4x25	Drill	(Freestyle)	Catch Up Drill	70% Effort
Catch Up Drill
4x25	Drill	(Freestyle)	Thumb Drill	70% Effort
Thumb Drill
4x50	Drill	(Freestyle)	-1 Drill	70% Effort
-1 Drill
12x25	Sprint	(Freestyle)	Alternate Sprint drill	100% Effort
Alternate Sprint drill
4x50	Sprint	(Freestyle)	Full sprint 1 min rest between	100% Effort
Full sprint 1 min rest between
4x25	Sprint	(Freestyle)	Full sprint 30 secs rest between	100% Effort
Full sprint 30 secs rest between
4x25	Warm-Down	(Freestyle)	Smooth	60% Effort
Smooth

Total Distance: 1400

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:

Base Free

Workout Description:

Freestyle Mondays

Workout Type:

Sprint Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

1400

Creator:

Coach Day

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