Gear Shift Training
Youth - Stroke - Freestyle
Author: Chris Card

12/01/2020

Yards Rounds Sets
1300 1 X {
1 X 500 Warm-Up (Choice) Choice Warm Up 50%
4 X 150 Other (Mixed) Swim/Drill/Kick by 50 60%
4 X 50 Swim (Choice) Descend 70%
2000 4 X {
1 X 150 Swim (Freestyle) Build Up to 100 percent 70%
1 X 50 Kick (Choice) 60%
1 X 100 Swim (Freestyle) Build Down from 100 percent 70%
1 X 50 Kick (Choice) 60%
1 X 150 Swim (Freestyle) Maintain 90 percent Effort 90%
200 1 X {
1 X 200 Warm-Down (Choice) Active Recovery 50%
400 1 X {
4 X 100 Swim (Freestyle) 90%
300 1 X {
1 X 300 Warm-Down (Choice) Choice Warm Down 40%
Total Yards: 4200
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.