Breakouts and Fast Arms
Adult/Masters - Speed
Author: Chris Card

12/03/2020

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Choice) Choice Warmup 50%
1300 1 X {
4 X 150 Swim (Freestyle) Build Up 60%
4 X 75 Kick (Choice) 70%
4 X 100 Swim (Choice) Strong Aerobic Pace 80%
1100 1 X {
6 X 50 Swim (Freestyle) Fast Breakout off Start and Turn 80%
6 X 100 Swim (Freestyle) 60 yrd/meters fast then EZ 80%
8 X 25 Kick (Choice) Alt Sprint/EZ by 25 60%
500 1 X {
4 X 75 Swim (Freestyle) Transition from DPS to fast arm strokes 70%
4 X 50 Swim (Freestyle) Sprint w/ Fast Arms - 1 minute rest after each 100%
300 1 X {
1 X 300 Warm-Down (Choice) Easy Warmdown 50%
Total Yards: 3800
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.