Different Darned Stroke - Freestyle - 05/20/2022
Adult/Masters - Stroke - Freestyle
Author: swim-bot

08/14/2022

Yards Rounds Sets
350 1 X {
1 X 200 Warm-Up (Choice) EZ Warm Up - Stop as Needed 40%
1 X 100 Swim (Choice) Drill 50%
1 X 50 Kick (Choice) Kick 60%
2000 1 X {
4 X 200 Swim (Freestyle) Descend 80%
4 X 100 Drill (Freestyle) Choice Drill 70%
4 X 100 Swim (Freestyle) Descend 90%
4 X 50 Drill (Freestyle) Choice Drill 70%
4 X 50 Swim (Freestyle) Fast 100%
300 1 X {
12 X 25 Other (Mixed) Evens: Swim, Odds: Kick w/o board 70%
900 4 X {
1 X 100 Drill (Freestyle) Your choice of Drill 70%
2 X 50 Swim (Freestyle) Build Up to 90% 80%
1 X 25 Swim (Freestyle) As Fast As Possible - 30 seconds rest 100%
2000 1 X {
1 X 400 Pull (Freestyle) 60%
4 X 100 Sprint (Freestyle) 60%
1 X 300 Pull (Freestyle) 60%
3 X 100 Sprint (Freestyle) 60%
1 X 200 Pull (Freestyle) 60%
2 X 100 Sprint (Freestyle) 60%
1 X 100 Pull (Freestyle) 60%
1 X 100 Sprint (Freestyle) 60%
200 1 X {
1 X 200 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 5750
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.