Ambitious Efficient Endurance - 10/27/2022
Adult/Masters - Endurance
Author: swim-bot

05/19/2024

Yards Rounds Sets
400 1 X {
1 X 200 Warm-Up (Freestyle) 200 Free 80%
1 X 100 Warm-Up (Freestyle) 100 Kick 60%
1 X 100 Warm-Up (Freestyle) 100 Pull 60%
900 3 X {
1 X 100 Swim (Freestyle) 85% Effort 80%
1 X 25 Sprint (Choice) Fast 80%
1 X 75 Swim (Choice) Build Down From 100% 80%
1 X 100 Swim (Freestyle) 85% Effort 80%
450 1 X {
5 X 50 Swim (Freestyle) Fast - little rest 90%
8 X 25 Swim (Choice) Half Length Sprint / Half Length Recovery 60%
1550 1 X {
1 X 500 Swim (Freestyle) 80%
1 X 400 Swim (Freestyle) 80%
1 X 300 Swim (Freestyle) 80%
1 X 200 Swim (Freestyle) 90%
1 X 100 Swim (Freestyle) 90%
1 X 50 Swim (Freestyle) 100%
1000 1 X {
1 X 200 Swim (Freestyle) Medium Effort 80%
1 X 200 Swim (Freestyle) HARD Effort 90%
1 X 200 Swim (Freestyle) Medium Effort 80%
1 X 200 Swim (Freestyle) Hard Effort 90%
1 X 200 Swim (Freestyle) Medium Effort 80%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 4600
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.