Intensity
Adult/Masters - Endurance
Author: Chris Card

06/25/2019

Yards Rounds Sets
1000 1 X {
1 X 1000 Warm-Up (Choice) Choice Warm Up 50%
600 3 X {
1 X 75 Swim (Choice) Swim 70%
1 X 50 Kick (Choice) Build Up 80%
1 X 75 Swim (Choice) Fast 90%
1800 2 X {
3 X 300 Swim (Freestyle) First Round: Pull Descend, 2nd Round: Swim Descend 80%
500 1 X {
5 X 100 Kick (Choice) 90% Effort 70%
200 1 X {
4 X 50 Sprint (Choice) As Fast As Possible - Lots of rest, 1 to 1.5 mins after each 100%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 4400
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.