Distance IM
Youth - IM
Author: Samarth Subramanya Rao

12/05/2020

Yards Rounds Sets
1200 1 X {
1 X 800 Warm-Up (Freestyle) Loosen Up + Breath every 5 40%
4 X 100 Swim (Freestyle) Descend 1-4 30%
4000 2 X {
4 X 75 Swim (Butterfly) Descend 1-4 by 75s 70%
1 X 200 Swim (IM) Butterfly at 400 IM pace 60%
4 X 75 Swim (Backstroke) Descend 1-4 by 75s 70%
1 X 200 Swim (IM) Backstroke at 400 IM pace 60%
4 X 75 Swim (Breaststroke) Descend 1-4 by 75s 70%
1 X 200 Swim (IM) Breaststroke at 400 IM pace 60%
4 X 75 Swim (Freestyle) Descend 1-4 by 75s 70%
1 X 200 Swim (IM) Freestyle at 400 IM pace 60%
800 1 X {
1 X 300 Sprint (Freestyle) Off the blocks for time - Best Effort 100%
2 X 250 Warm-Down (Backstroke) Cool-Down 20%
Total Yards: 6000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.