Endurance Building Freestyle
Adult/Masters - Endurance
Author: Chris Card

12/08/2019

Yards Rounds Sets
500 1 X {
1 X 500 Warm-Up (Mixed) Choice Warm Up 50%
800 1 X {
4 X 200 Other (Mixed) Kick / Swim / Drill / Swim by 50 60%
700 1 X {
4 X 75 Swim (Choice) Build Up 70%
4 X 100 Kick (Choice) 70%
900 1 X {
3 X 300 Swim (Freestyle) 1: Easy, 2: Build Up, 3: Negative Split 80%
600 1 X {
8 X 75 Swim (Freestyle) 1-3: 60% Effort, 4-6: 80% Effort, 7-8: 100% Effort 60%
400 1 X {
8 X 50 Warm-Down (Choice) Easy Warm Down 50s 50%
Total Yards: 3900
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.