Fast Bright Stroke - 11/17/2022
Youth - Stroke
Author: swim-bot

02/02/2023

Yards Rounds Sets
1300 1 X {
1 X 300 Warm-Up (Choice) Choice Warm Up 50%
12 X 50 Kick (IM) (3) 50's of each kick IMO 70%
4 X 100 Pull (IM) 25R/25L/50B 70%
500 1 X {
1 X 500 Swim (IM) as 5 X 100 IM's (TECHNIQUE,) 70%
2250 1 X {
4 X 100 Drill (Breaststroke) 2k1p/3k1p/321/swim Alternating every 25y 60%
5 X 25 Sprint (Butterfly) 60%
1 X 50 Swim (Freestyle) EZ 60%
5 X 50 Sprint (Backstroke) 60%
5 X 75 Swim (Breaststroke) Build by 25y 60%
2 X 100 Swim (Breaststroke) Negative splits 60%
5 X 50 Sprint (Breaststroke) 60%
4 X 150 Drill (Other) Catch Up, Finger tip, 3 & Hold 60%
1800 1 X {
4 X 50 Sprint (Choice) 200 Pace Swims of Event 1 100%
1 X 500 Warm-Down (Freestyle) Clear Lactate + 6:00 Rest 20%
4 X 50 Sprint (Choice) 200 Pace Swims of Event 2 100%
1 X 500 Warm-Down (Freestyle) Clear Lactate + 6:00 Rest 20%
4 X 25 Sprint (Choice) 200 Pace Swims of Relay Leg 90%
1 X 300 Warm-Down (Freestyle) Clear Lactate + 2:00 Rest 20%
Total Yards: 5850
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.