Rapid Massive Sprint Freestyle - 06/28/2022
Adult/Masters - Sprint Freestyle
Author: swim-bot

09/28/2022

Yards Rounds Sets
1000 1 X {
1 X 400 Warm-Up (Choice) Choice warmup. 60%
3 X 200 Warm-Up (Mixed) SKPS 60%
1150 1 X {
1 X 300 Swim (Freestyle) 30 sec rest 70%
1 X 250 Swim (Freestyle) 30 sec rest 70%
1 X 200 Swim (Freestyle) 30 sec rest 80%
1 X 150 Swim (Freestyle) 20 sec rest 80%
1 X 100 Swim (Freestyle) 20 sec rest 90%
1 X 75 Swim (Freestyle) 15 sec rest 90%
1 X 50 Swim (Freestyle) 15 sec rest 100%
1 X 25 Swim (Freestyle) 100%
500 1 X {
1 X 50 Sprint (Freestyle) 15m MAX 35 Easy I Off 1 Min 100%
1 X 50 Sprint (Freestyle) 25m MAX 25 Easy I Off 1 Min 100%
1 X 50 Sprint (Freestyle) 35 MAX 15 Easy I Off1 Min 100%
1 X 50 Sprint (Freestyle) 15 MAX 35 Easy I Off 1 Min 100%
1 X 50 Kick (Freestyle) 15 Easy 35 Max I Off 2 min 100%
1 X 50 Kick (Freestyle) 25 Easy 25 MAX I Off 2 min 100%
1 X 50 Kick (Freestyle) 35 Easy 15 MAX I Off 2 min 100%
1 X 50 Kick (Freestyle) 25 Easy 25 MAX I Off 2 min 100%
1 X 50 Kick (Freestyle) 15 Easy 35 MAX 100%
3750 1 X {
10 X 100 Sprint (Freestyle) 90%
1 X 50 Swim (Choice) 50%
5 X 100 Sprint (Freestyle) 100%
1 X 50 Swim (Choice) 50%
20 X 50 Sprint (Freestyle) 100%
1 X 50 Swim (Choice) 60%
10 X 50 Sprint (Freestyle) 100%
5 X 50 Sprint (Freestyle) 100%
10 X 25 Sprint (Freestyle) 100%
4 X 25 Sprint (Freestyle) 100%
200 1 X {
1 X 200 Warm-Down (Breaststroke) 40%
Total Yards: 6600
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.