Balanced Freestyle
Adult/Masters - Other
Author: Chris Card

01/18/2021

Yards Rounds Sets
800 1 X {
1 X 800 Warm-Up (Choice) Mixed Warm Up 50%
1100 1 X {
4 X 200 Swim (Freestyle) Descend 70%
6 X 50 Swim (Freestyle) Hold Strong Pace 70%
1500 1 X {
1 X 400 Swim (Freestyle) Even Paced 80%
4 X 50 Sprint (Freestyle) 90%
1 X 300 Swim (Freestyle) Even Paced 80%
4 X 50 Sprint (Freestyle) 90%
1 X 200 Swim (Freestyle) Even Paced 80%
4 X 50 Sprint (Freestyle) 90%
400 1 X {
4 X 100 Kick (Choice) 70%
200 1 X {
8 X 25 Sprint (Choice) Choice of Stroke - As Fast As Possible. 30 seconds to 1 minute Rest after each. 100%
300 1 X {
1 X 300 Warm-Down (Choice) Choice Warm Down 50%
Total Yards: 4300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.