Shocking Hilarious Distance Freestyle - 06/19/2022
Youth - Distance Freestyle
Author: swim-bot

08/14/2022

Yards Rounds Sets
500 1 X {
1 X 500 Warm-Up (Other) SKIDS (Swim, Kick, IM, Drill, Swim) by 200 about 12 mins 60%
1300 1 X {
16 X 25 Swim (Freestyle) Streamlines. (tight arms and reach) 90%
16 X 25 Swim (Freestyle) one arm streamline kicks,Breath with one goggle in water, head in neutral position 90%
8 X 50 Swim (Freestyle) breath every two strokes or at flags facing lane one both directions 90%
1 X 100 Swim (Freestyle) sprint, breath 2 with streamlines. 100%
1500 2 X {
1 X 300 Pull (Freestyle) Target Stroke Rate (68 SPM) 50%
1 X 300 Swim (Freestyle) Build speed by 50s 60%
1 X 150 Swim (Choice) No Freestyle 70%
400 1 X {
1 X 100 Warm-Down (Choice) 60%
1 X 50 Sprint (Freestyle) 100%
1 X 100 Warm-Down (Choice) 60%
1 X 50 Sprint (Freestyle) 60%
1 X 100 Warm-Down (Choice) 60%
Total Yards: 3700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.