Swim Workout: Distance Freestyle Pace Work by Chris Card


Hampster Food:


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Swim Workout

Rounds Sets
1x400 Warm-Up (Choice) 40%
4x100 Swim (Freestyle) 60%
4x50 Swim (Choice) 70%
5x100 Kick (Choice) 80%
5x400 Swim (Freestyle) 80%
4x50 Swim (Freestyle) 90%
3x100 Swim (Freestyle) 80%
2x200 Swim (Freestyle) 70%
3x100 Swim (Freestyle) 80%
4x50 Swim (Freestyle) 90%
1x400 Warm-Down (Choice) 50%
Total Distance: 5300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Hampster Food: