Endurance Pyramid (modified)
Adult/Masters - Endurance
Author: rkoswald

12/03/2020

Yards Rounds Sets
1000 1 X {
1 X 1000 Warm-Up (Choice) 60%
500 2 X {
5 X 50 Swim (Freestyle) Negative splits 70%
750 1 X {
5 X 150 Swim (Freestyle) Build up within each 150, negative splits 70%
2000 1 X {
4 X 100 Swim (Freestyle) 90%
2 X 200 Swim (Freestyle) Hold pace from 100s 80%
1 X 400 Swim (Freestyle) Hold pace from 200s 70%
2 X 200 Swim (Freestyle) Faster than 400 pace 80%
4 X 100 Swim (Freestyle) Faster than 200 pace 90%
250 1 X {
5 X 50 Swim (Freestyle) 70%
200 1 X {
1 X 200 Warm-Down (Choice) 60%
Total Yards: 4700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.