Fantastic Exciting Stroke - 10/22/2020
Youth - Stroke
Author: swim-bot

01/18/2021

Yards Rounds Sets
600 1 X {
1 X 200 Warm-Up (Choice) Swim 60%
4 X 100 Warm-Up (Mixed) Kick/Pull Alternating Every 100y 60%
1400 1 X {
2 X 50 Pull (Choice) Ladder Set :10r (Quicker Speed, Quicker to warm down) 80%
2 X 100 Pull (Choice) 80%
1 X 200 Pull (Choice) 80%
1 X 400 Drill (IM) 60%
1 X 200 Kick (Choice) 80%
2 X 100 Kick (Choice) 80%
2 X 50 Kick (Choice) 80%
1000 1 X {
4 X 50 Swim (Freestyle) GOLF (see instructions above) 60%
4 X 50 Swim (Breaststroke) GOLF (see instructions above) 50%
4 X 50 Swim (Freestyle) GOLF (see instructions above) 60%
4 X 50 Swim (Backstroke) GOLF (see instructions above) 50%
4 X 50 Swim (Choice) GOLF (see instructions above) 50%
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: 3950
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.