Sprint Friday
Adult/Masters - Speed
Author: Chris Card

12/05/2020

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Choice) Choice Warm Up 50%
700 1 X {
2 X 150 Other (Mixed) Kick / Drill / Swim by 50 60%
4 X 100 Swim (Freestyle) Descend 70%
1400 4 X {
1 X 200 Swim (Choice) Choice Fast 90%
1 X 150 Swim (Freestyle) Slow 70%
700 4 X {
1 X 100 Swim (Choice) Choice Fast 90%
1 X 75 Swim (Freestyle) Slow 70%
200 1 X {
4 X 50 Sprint (Choice) As Fast As Possible - 2 Minutes Rest After Each 100%
300 1 X {
1 X 300 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 3900
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.