Progression 300s
Adult/Masters - Endurance
Author: Chris Card

12/01/2020

Yards Rounds Sets
500 1 X {
1 X 500 Warm-Up (Mixed) Mixed Warm Up 50%
1500 1 X {
4 X 200 Other (Mixed) Kick / Swim / Drill / Swim 60%
4 X 75 Swim (Choice) Build Up 70%
4 X 100 Kick (Choice) 70%
1200 1 X {
4 X 300 Swim (Freestyle) 1: Easy, 2: Build, 3: Negative Split, 4: 90% 80%
900 3 X {
4 X 75 Swim (Choice) Descend 1-4 to 100% each Round 80%
400 1 X {
8 X 50 Swim (Freestyle) Warm Down 50%
Total Yards: 4500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.