Wave Intensity
Adult/Masters - Other
Author: Chris Card

12/05/2020

Yards Rounds Sets
500 1 X {
1 X 500 Warm-Up (Choice) Choice Warm Up 50%
1200 1 X {
5 X 100 Swim (Freestyle) Descend 70%
5 X 50 Swim (Freestyle) Descend 80%
6 X 75 Other (Mixed) Alt 50 Kick / 25 Swim with 25 Swim / 50 Kick 70%
1804 4 X {
1 X 200 Swim (Freestyle) Long and Strong, Slight Negative Split 80%
1 X 150 Swim (Freestyle) Fast - Build Up by 50 90%
1 X 1 Other (Other) 30 Seconds Rest 60%
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: 3904
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.