Rare Take-charge IM - 08/06/2022
Adult/Masters - IM
Author: swim-bot

02/02/2023

Yards Rounds Sets
600 1 X {
2 X 150 Warm-Up (Choice) 60%
2 X 100 Warm-Up (Choice) 60%
2 X 50 Warm-Up (Choice) Build 70%
1800 2 X {
1 X 200 Swim (IM) 30 sec Rest 60%
2 X 100 Swim (Breaststroke) 30 sec RI 50%
4 X 50 Kick (Freestyle) 15 sec RI Fins Optional 80%
8 X 25 Sprint (IM) 10 sec RI 80%
1 X 100 Swim (Backstroke) 30 sec Rest - Repeat Round 20%
2000 4 X {
1 X 100 Swim (Choice) IM Order by Round 60%
1 X 25 Sprint (Choice) 90%
1 X 75 Swim (Choice) 60%
1 X 50 Sprint (Choice) 90%
1 X 50 Swim (Choice) 60%
1 X 75 Sprint (Choice) 90%
1 X 25 Swim (Choice) 60%
1 X 100 Sprint (Choice) 90%
800 4 X {
1 X 50 Kick (Other) IM ORDER for each round 60%
1 X 50 Pull (Other) 60%
1 X 50 Drill (Other) 60%
1 X 50 Swim (Other) 60%
300 1 X {
1 X 300 Warm-Down (Choice) 60%
Total Yards: 5500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.