Fair Elegant Stroke - Freestyle - 08/25/2022
Adult/Masters - Stroke - Freestyle
Author: swim-bot

02/02/2023

Yards Rounds Sets
450 1 X {
1 X 200 Warm-Up (Mixed) Don't just do freestyle... 70%
5 X 25 Drill (Freestyle) Catch up- still warming up, but keep it strong 60%
5 X 25 Warm-Up (Freestyle) Get your blood going and get plenty of rest between laps 60%
750 5 X {
1 X 100 Swim (Freestyle) Freestyle Build from 70% to 90% 70%
2 X 25 Other (Mixed) One Drill, One kick 50%
600 1 X {
1 X 100 Swim (Freestyle) 5s rest every 25. (Total Rest is 15s) 80%
1 X 200 Swim (Freestyle) 7s rest every 50 (Total Rest is 21s) 80%
1 X 300 Swim (Freestyle) 10s rest every 100 (Total Rest is 20s) 80%
750 5 X {
1 X 100 Swim (Freestyle) Freestyle Build from 70% to 90% 70%
2 X 25 Other (Mixed) One Drill, One kick 50%
500 1 X {
4 X 50 Swim (Freestyle) Descend 70%
3 X 100 Kick (Choice) Descend 60%
300 1 X {
1 X 300 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 3350
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.