Swim Workout: Distance Tuesdays by Coach Day

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1950

1 X { 1x{

4x50	Warm-Up	(Freestyle)	Swim/Kick/Pull/Swim	50% Effort
Swim/Kick/Pull/Swim
4x25	Drill	(Freestyle)	Catchup Drill	70% Effort
Catchup Drill
4x25	Drill	(Freestyle)	Thumb Drill	70% Effort
Thumb Drill
4x25	Drill	(Freestyle)	Fingertip Drag	70% Effort
Fingertip Drag
1x500	Swim	(Freestyle)	Smooth	70% Effort
Smooth
2x200	Swim	(Freestyle)	Smooth	80% Effort
Smooth
2x100	Sprint	(Freestyle)	Fast	90% Effort
Fast
2x50	Sprint	(Freestyle)	As Fast as Possible	100% Effort
As Fast as Possible
2x25	Sprint	(Freestyle)	As Fast as Possible	100% Effort
As Fast as Possible
4x50	Warm-Down	(Freestyle)	Smooth Swim/Kick on back/Pull/Swim	60% Effort
Smooth Swim/Kick on back/Pull/Swim

Total Distance: 1950

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:

Distance Tuesdays

Workout Description:

Long Distance Training with Pyramid format

Workout Type:

Distance Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

1950

Creator:

Coach Day

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