Count your strokes. Add the time and the stroke count together for a total lap “score”. Swim Workout: Friday Fun-day. 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! Start with a single timed 50 metre maximum speed swim. Swimming offers a great mix of cardiovascular and strength training, helping you burn calories and build muscle.

2 x 50 yards: Moderate/hard in 40 to 50 seconds @ RPE 7. 100 yards: Pulling, freestyle @ RPE 4.Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking). 1 x 100 yards: Moderate in 2 to 2:15 minutes @ RPE 6. Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more! Intermediate Swimming Workout Length: 1,200 yards 200 yards: Warm up, easy @ RPE 3. Here are swimming workouts for every skill level. 2 x 50 yards: Moderate/hard in 40 to 50 seconds @ RPE 7.

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