Distance Pace Work
Adult/Masters - Distance Freestyle
Author: Chris Card

12/01/2020

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Down (Choice) Choice Warm Down 50%
600 1 X {
4 X 100 Swim (Freestyle) Descend 70%
4 X 50 Swim (Choice) Descend 80%
1600 2 X {
4 X 200 Swim (Freestyle) 1st round: Descend, 2nd Round: Hold Pace of 3rd rep in 1st round 80%
1200 1 X {
3 X 400 Swim (Freestyle) Reduce average 100 pace by 10 seconds each rep 80%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 4300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.