Mid-Season Freestyle
Collegiate/Olympic - Stroke - Freestyle
Author: Chris Card

11/27/2020

Yards Rounds Sets
1350 1 X {
1 X 300 Warm-Up (Choice) Choice Warm up 50%
4 X 100 Swim (Freestyle) Descend 60%
4 X 50 Swim (Choice) Build Up 70%
6 X 75 Other (Mixed) Kick / Drill / Swim by 25 70%
2000 2 X {
4 X 100 Swim (Freestyle) 80% Effort 80%
3 X 100 Swim (Freestyle) 85% Effort 80%
2 X 100 Swim (Freestyle) 90% Effort 80%
1 X 100 Swim (Freestyle) 95% Effort 80%
2000 2 X {
1 X 200 Swim (Freestyle) 80% 80%
2 X 150 Swim (Freestyle) 85% 80%
3 X 100 Swim (Freestyle) 90% 70%
4 X 50 Sprint (Freestyle) 100% - 1 minutes rest after each 60%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 40%
Total Yards: 5650
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.