Strong Awful Stroke - Freestyle - 05/26/2022
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 2 X {
1 X 200 Swim (Freestyle) Basic Aerobic Pace 60%
2 X 150 Kick (Choice) Main Stroke Kick 50%
3 X 100 Pull (Freestyle) Pull W/Paddles + Band 60%
4 X 50 Swim (Freestyle) Descend 1-4 to 200 Pace 70%
300 1 X {
6 X 50 Swim (Freestyle) Maintain good technique 80%
500 1 X {
4 X 50 Swim (Freestyle) Descend 70%
3 X 100 Kick (Choice) Descend 60%
1200 1 X {
4 X 300 Swim (Freestyle) Descend 80%
300 1 X {
1 X 300 Warm-Down (Choice) Choice Warm Down 60%
Total Yards: 4650
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.