3k Basic Freestyle
Adult/Masters - Speed
Author: Chris Card

11/27/2020

Yards Rounds Sets
400 1 X {
1 X 400 Warm-Up (Choice) Choice Warm Up, Every 3rd Length Kick 50%
600 1 X {
4 X 100 Swim (Freestyle) Descend 70%
4 X 50 Kick (Choice) Descend 80%
1800 3 X {
1 X 200 Drill (Freestyle) Long and Strong 70%
2 X 100 Swim (Freestyle) Build Up 80%
4 X 50 Swim (Freestyle) Fast 90%
200 1 X {
1 X 200 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 3000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.