Endurance with Bursts of Speed
Adult/Masters - Endurance
Author: Chris Card

12/03/2020

Yards Rounds Sets
500 1 X {
1 X 500 Warm-Up (Choice) Choice Warm Up 50%
950 1 X {
3 X 100 Swim (Freestyle) Build Up 70%
4 X 50 Swim (Freestyle) Descend 70%
6 X 75 Swim (Freestyle) Breathe 3/5/7 Strokes by 25 70%
2450 1 X {
6 X 200 Swim (Freestyle) Long and Strong 80%
1 X 200 Swim (Freestyle) Fast 90%
4 X 150 Swim (Freestyle) Long and Strong 80%
1 X 150 Swim (Freestyle) Fast 90%
2 X 100 Swim (Freestyle) Long and Strong 80%
1 X 100 Sprint (Freestyle) As Fast As Possible 100%
400 1 X {
1 X 400 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 4300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.