Overdistance Freestyle
Youth - Distance Freestyle
Author: Samarth Subramanya Rao

12/06/2020

Yards Rounds Sets
1500 1 X {
3 X 200 Swim (Freestyle) Loosen Up + Breath every 5 40%
1 X 600 Choice (Mixed) Swimmer Chooses What To Do 30%
12 X 25 Swim (IM) Descend The 25s of Stroke 1-3 50%
3200 1 X {
1 X 1200 Swim (Freestyle) Fast Even Pace + 4-Beat Kick 60%
4 X 200 Swim (Freestyle) Descend 1-4 With 4-Beat Kick 60%
2 X 300 Swim (Freestyle) Breath Every 5 + Last 100 Backstroke 70%
4 X 100 Swim (Freestyle) Descend 1-4 With 6-Beat Kick 80%
8 X 25 Swim (Freestyle) Fast Feet With Fins 90%
1700 1 X {
1 X 400 Pull (Freestyle) Target Stroke Rate (64 SPM) 60%
2 X 200 Pull (Freestyle) Target Stroke Rate (66 SPM) 60%
4 X 100 Pull (Freestyle) Target Stroke Rate (72 SPM) 60%
1 X 500 Warm-Down (Freestyle) Cool-Down 30%
Total Yards: 6400
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.