Encouraging Therapeutic Distance Freestyle - 06/22/2022
Adult/Masters - Distance Freestyle
Author: swim-bot

07/20/2024

Yards Rounds Sets
400 1 X {
1 X 100 Warm-Up (Freestyle) Choice Warm Up 50%
1 X 100 Drill (Freestyle) with fins 60%
1 X 100 Kick (Freestyle) with fins 60%
1100 1 X {
1 X 300 Swim (Freestyle) Rest :15s 80%
1 X 250 Swim (Freestyle) Rest :15s 80%
1 X 200 Swim (Freestyle) Rest :15s 80%
1 X 150 Swim (Freestyle) Rest :15s 80%
1 X 100 Swim (Freestyle) Rest :15s 90%
2 X 50 Swim (Freestyle) Rest :15s 90%
1200 2 X {
1 X 100 Kick (Choice) Free / Back 70%
1 X 100 Drill (Freestyle) Catch Up 70%
1 X 100 Kick (Choice) Free / Back 70%
1 X 100 Drill (Freestyle) Closed-fists 70%
1 X 100 Kick (Choice) Free / Back 70%
1 X 100 Drill (Freestyle) Knuckle Drags 70%
100 1 X {
1 X 100 Swim (Freestyle) EASY 30%
1650 1 X {
1 X 275 Swim (Freestyle) Rest :15s 80%
1 X 250 Swim (Freestyle) Rest :15s 80%
1 X 225 Swim (Freestyle) Rest :15s 80%
1 X 200 Swim (Freestyle) Rest :15s 80%
1 X 175 Swim (Freestyle) Rest :15s 90%
1 X 150 Swim (Freestyle) Rest :15s 90%
1 X 125 Swim (Freestyle) Rest :15s 90%
1 X 100 Swim (Freestyle) Rest :15s 100%
1 X 75 Swim (Freestyle) Rest :15s 100%
1 X 75 Swim (Freestyle) Rest :15s 100%
200 1 X {
1 X 200 Warm-Down (Mixed) Super slow 40%
Total Yards: 4650
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.