Bizarre Attractive Sprint Freestyle - 10/24/2020
Collegiate/Olympic - Sprint Freestyle
Author: swim-bot

01/18/2021

Yards Rounds Sets
1500 1 X {
1 X 400 Warm-Up (Choice) Choice Warm Up 50%
5 X 100 Other (Mixed) 50 kick / 50 swim 60%
4 X 150 Swim (Freestyle) 50 Build Up / 50 Hold / 50 Build Down 70%
2400 4 X {
1 X 125 Sprint (Freestyle) 100%
1 X 100 Swim (Freestyle) 80%
1 X 100 Sprint (Freestyle) 100%
1 X 75 Swim (Freestyle) 80%
1 X 75 Sprint (Freestyle) 100%
1 X 50 Swim (Freestyle) 80%
1 X 50 Sprint (Freestyle) 100%
1 X 25 Swim (Freestyle) 1 Minute Rest after 25 80%
2000 1 X {
16 X 50 Swim (Freestyle) on 1:00 every 4th is fast 80%
12 X 50 Sprint (Freestyle) on 1:15 every 3rd is fast 90%
8 X 50 Sprint (Freestyle) on1:30 every 2nd is fast 100%
4 X 50 Sprint (Freestyle) on 2:00 FAST 100%
300 1 X {
1 X 300 Warm-Down (Choice) Choice Warm Down 50%
Total Yards: 6200
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.