Swim Workout: "6-Speed Manual" Training 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

1250

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm up	50% Effort
Choice Warm up
5x100	Swim	(Freestyle)	Descend	70% Effort
Descend
5x50	Kick	(Choice)	Descend	70% Effort
Descend

1950

1 X { 1x{

8x50	Swim	(Choice)	Build	80% Effort
Build
6x75	Swim	(Choice)	Descend	80% Effort
Descend
4x100	Swim	(Freestyle)	Build	80% Effort
Build
2x150	Swim	(Freestyle)	Descend	80% Effort
Descend
1x200	Swim	(Freestyle)	Build	80% Effort
Build
4x50	Sprint	(Choice)	As Fast As Possible - 1 minuet rest after each	100% Effort
As Fast As Possible - 1 minuet rest after each

200

1 X { 1x{

8x25	Drill	(Other)	Odds: Swim/Kick underwater, Evens: Free no breathers	60% Effort
Odds: Swim/Kick underwater, Evens: Free no breathers

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Choice Warm Down	50% Effort
Choice Warm Down

Total Distance: 3700

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:

"6-Speed Manual" Training

Workout Description:

Develop and move through your swimming gears in this workout.

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

3700

Creator:

Chris Card

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