Heavy Short Stroke - 10/14/2020
Youth - Stroke
Author: swim-bot

12/06/2020

Yards Rounds Sets
1300 1 X {
1 X 300 Warm-Up (Choice) Choice Warm Up 50%
12 X 50 Kick (IM) (3) 50's of each kick IMO 70%
4 X 100 Pull (IM) 25R/25L/50B 70%
1400 1 X {
4 X 100 Other (IM) Kick / Swim / Drill / Swim by 25 70%
4 X 50 Kick (Butterfly) Start with verticle kicking in the deep end. Kick w/ snorkel if possible 70%
4 X 50 Drill (Butterfly) Head lead, chin surfing, kick not stopping. 2 w/ fins 2 w/out fins 80%
4 X 50 Drill (Butterfly) B2S Butterfly to streamline - make sure they are kicking twice when pulling and then no kicking when holding streamline. 2 w/ fins 2 w/out fins 60%
4 X 50 Swim (Butterfly) Make sure they are straight arm over the water, thumbs down and head entering water first 90%
8 X 25 Sprint (Butterfly) As Fast As Possible - 30 Seconds Rest 100%
1300 1 X {
4 X 100 Swim (Choice) Descend 70%
2 X 50 Drill (Choice) Work on technique 60%
3 X 100 Swim (Choice) Descend 70%
2 X 50 Kick (Choice) Kick 60%
2 X 100 Swim (Choice) Descend 70%
2 X 50 Drill (Choice) Work on technique 60%
1 X 100 Swim (Choice) All Out 60%
950 1 X {
5 X 50 Pull (Freestyle) w/ pullbuoy+paddles on 1:00 60%
5 X 50 Kick (Freestyle) w/ fins on 1:00 60%
7 X 50 Sprint (Freestyle) on :45 100%
1 X 100 Warm-Down (Choice) on 3:00 60%
Total Yards: 4950
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.