Swim Workout: Drop Out Swim - 100s by Chris Card

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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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x1000	Swim	(Choice)	Choice Warm up	50% Effort
Choice Warm up

750

1 X { 1x{

5x150	Swim	(Freestyle)	Build by 50	70% Effort
Build by 50

1200

1 X { 1x{

4x100	Swim	(Freestyle)	80% Effort

4x100	Swim	(Freestyle)	90% Effort

4x100	Swim	(Freestyle)	100% Effort

200

1 X { 1x{

1x200	Swim	(Choice)	Recovery	60% Effort
Recovery

200

1 X { 1x{

4x50	Kick	(Choice)		90% Effort

200

1 X { 1x{

8x25	Swim	(Freestyle)	Odds: Sprint, Evens: 2 Breaths per 25	70% Effort
Odds: Sprint, Evens: 2 Breaths per 25

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 3850

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:

Drop Out Swim - 100s

Workout Description:

See how far you can make it during the 100 drop out set. Once you miss an interval you're done. Try to complete all of the 100s

Workout Type:

Speed

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3850

Creator:

Chris Card

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