Aerobic Base Builder
Youth - Endurance
Author: Samarth Subramanya Rao

12/06/2020

Yards Rounds Sets
1500 1 X {
1 X 400 Warm-Up (Freestyle) ODD 50s- Breath Every 5 40%
4 X 100 Pull (Backstroke) Good Trunk Rotation 30%
2 X 200 Swim (IM) 40%
1 X 300 Drill (Freestyle) 30%
3600 3 X {
1 X 300 Swim (Freestyle) Short Rest 80%
2 X 100 Kick (Freestyle) 80%
1 X 200 Swim (IM) Build Breast & Free 80%
5 X 100 Swim (Freestyle) Descend 1-5 80%
1700 1 X {
20 X 50 Sprint (Choice) (3 Sprint Choice + 1 Free EZ)x5 70%
2 X 300 Drill (Backstroke) Cool-Down 30%
1 X 100 Warm-Down (Freestyle) 20%
Total Yards: 6800
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.