Shocking Bright Speed - 10/16/2022
Collegiate/Olympic - Speed
Author: swim-bot

02/02/2023

Yards Rounds Sets
500 1 X {
1 X 500 Warm-Up (Choice) Choice Warm Up 60%
900 4 X {
1 X 100 Pull (Freestyle) 75 Build Up, 25 Fast 60%
1 X 75 Pull (Freestyle) 25 Build Up, 25 Fast, 25 Relaxed 60%
1 X 50 Pull (Freestyle) Fast 60%
6100 1 X {
2 X 25 Sprint (Freestyle) on :30 100%
4 X 50 Sprint (Freestyle) on 1:00 100%
6 X 100 Sprint (Freestyle) on 1:45 100%
8 X 150 Sprint (Freestyle) on 2:15 90%
5 X 200 Sprint (Freestyle) on 3:00 80%
5 X 200 Sprint (IM) on 3:45 80%
8 X 150 Sprint (IM) 2 X (FBB, BBF, BFF, FFB) on 3:00 90%
6 X 100 Sprint (IM) on 2:00 100%
4 X 50 Sprint (IM) IM Order on 1:00 100%
2 X 25 Sprint (Other) 1 Back, 2 Breast on :30 100%
300 1 X {
3 X 100 Warm-Down (Choice) 40%
Total Yards: 7800
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.