Lovely Happy Stroke - Freestyle - 05/12/2022
Collegiate/Olympic - Stroke - Freestyle
Author: swim-bot

02/02/2023

Yards Rounds Sets
600 1 X {
1 X 400 Warm-Up (Choice) Warmup 60%
1 X 200 Warm-Up (Choice) Warmup 60%
600 2 X {
4 X 50 Sprint (Choice) 100%
1 X 100 Drill (Freestyle) 60%
1400 1 X {
8 X 50 Swim (Freestyle) Descend 1-4, Last one at 200 RP + 1 80%
4 X 100 Swim (Freestyle) Hold 200 BES + 5 80%
1 X 200 Swim (Freestyle) Set-Up for broken 200 50%
2 X 100 Swim (Freestyle) Broken 200- Aim for 200 Best Time -3 Secs 100%
1 X 200 Swim (Freestyle) Recover for Next Round 20%
1400 1 X {
8 X 50 Swim (Freestyle) Descend 1-4, Last one at 200 RP + 1 80%
4 X 100 Swim (Freestyle) Hold 200 BES + 5 80%
1 X 200 Swim (Freestyle) Set-Up for broken 200 50%
2 X 100 Swim (Freestyle) Broken 200- Aim for 200 Best Time -3 Secs 100%
1 X 200 Swim (Freestyle) Recover for Next Round 20%
2000 2 X {
1 X 100 Sprint (Freestyle) From blocks 80%
1 X 200 Swim (Choice) Recovery 60%
5 X 100 Swim (Freestyle) HR 160 80%
1 X 200 Swim (Choice) Recovery 60%
900 1 X {
3 X 200 Drill (Backstroke) Cool-Down 20%
1 X 300 Warm-Down (Freestyle) 20%
Total Yards: 6900
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.