Fast Graceful Stroke - 10/09/2020
Collegiate/Olympic - Stroke
Author: swim-bot

12/06/2020

Yards Rounds Sets
500 1 X {
1 X 200 Warm-Up (Mixed) 70%
4 X 75 Warm-Up (Choice) Kick/Drill/Swim your stroke 60%
2800 4 X {
3 X 150 Swim (Mixed) 1 and 3 Free, 2 and 4 Choice 70%
2 X 100 Pull (Mixed) 80%
1 X 50 Sprint (Mixed) 90%
3000 1 X {
20 X 25 Choice (Choice) Hold an 80% Pace - Not too fast! 60%
10 X 50 Choice (Choice) Hold an 80% Pace 60%
5 X 100 Choice (Choice) Hold an 80% Pace 60%
4 X 125 Choice (Choice) Hold an 80% Pace 60%
2 X 250 Choice (Choice) Hold an 80% Pace 60%
1 X 500 Choice (Choice) Hold an 80% Pace - Make it! 60%
400 1 X {
1 X 400 Warm-Down (Choice) Warm-Down Swim 50%
Total Yards: 6700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.