Down the pyramid
Adult/Masters - Sprint Freestyle
Author: jakubk

12/05/2020

Yards Rounds Sets
1000 1 X {
1 X 400 Warm-Up (Choice) Choice warmup. 60%
3 X 200 Warm-Up (Mixed) SKPS 60%
1500 6 X {
1 X 100 Sprint (Freestyle) All-out. 1 minute break. 100%
1 X 75 Sprint (Freestyle) All-out. 45 second break. 100%
1 X 50 Sprint (Freestyle) All-out. 30 second break. 100%
1 X 25 Sprint (Freestyle) All-out. 2 minute break after a circuit. 100%
100 1 X {
1 X 100 Choice (Choice) Loosen up after the main set. 40%
400 1 X {
4 X 100 Drill (IM) Drill of choice, easy-medium pace. 30 second rest after each 100. 60%
800 4 X {
4 X 50 Sprint (Choice) 25 sprint + 25 choice. Aim for about 15 second rest between 50s. 100%
200 1 X {
1 X 200 Warm-Down (Choice) Cooldown. 60%
Total Yards: 4000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.