Spicy Royal Other - 10/03/2022
Youth - Other
Author: swim-bot

02/02/2023

Yards Rounds Sets
800 1 X {
1 X 400 Warm-Up (Choice) 60%
4 X 100 Warm-Up (Mixed) Kick/Pull Alternating Every 100y 60%
1400 1 X {
1 X 400 Swim (Freestyle) Steady and strong (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
1 X 300 Swim (Freestyle) Steady and strong (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
1 X 200 Swim (Freestyle) Steady and strong (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
1 X 100 Swim (Freestyle) Steady and strong (10 sec rest) 60%
1 X 100 Sprint (Freestyle) (5 sec rest) 60%
1000 1 X {
20 X 25 Sprint (Mixed) Free then Fly every 25 is on 25 seconds with 35 seconds rest 70%
10 X 50 Sprint (Mixed) 50 Fly then 50 Free on 1:20 80%
5 X 0 (Select One) ((Select One)) 90%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 3500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.