Calm Old Speed - 10/11/2022
Collegiate/Olympic - Speed
Author: swim-bot

02/02/2023

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Mixed) 300 swim/drill/swim 40%
1200 4 X {
4 X 25 Other (Freestyle) Drill/Swim Rd 1 Paddle on Forehead, Rd 2 Bend knee 90, Rd 3 Kickboard tag, Rd 4 right/left paddles and fins, on :45 80%
1 X 200 Swim (Freestyle) Build each 200 to 100%. Last 200 use fins and paddles as fast as possible, on 3:00 100%
1200 2 X {
8 X 50 Swim (Mixed) 200p R1 Free +:5 R2 Back +:10 80%
1 X 200 Kick (Choice) Kick Recovery 60%
25 1 X {
1 X 25 Other (Other) 5 Minute Float (visualization) 10%
1500 1 X {
1 X 400 Swim (Freestyle) Even Paced 70%
4 X 50 Sprint (Choice) 30 Seconds Rest After Each 100%
1 X 300 Swim (Freestyle) Even Pached 70%
4 X 50 Sprint (Choice) 1 Minute Rest After Each 100%
1 X 200 Swim (Freestyle) Even Paced 70%
4 X 50 Sprint (Choice) 1.5 Minutes Rest After Each 100%
300 1 X {
3 X 100 Warm-Down (Choice) 40%
Total Yards: 4825
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.