Heavy Wonderful Other - 11/17/2022
Collegiate/Olympic - Other
Author: swim-bot

06/23/2024

Yards Rounds Sets
1300 1 X {
1 X 400 Warm-Up (Choice) Stretch out 50%
1 X 200 Drill (Choice) 60%
1 X 200 Kick (Choice) 70%
1 X 500 Pull (Freestyle) With paddles. Breathe every 3. 60%
1600 4 X {
1 X 300 Swim (Mixed) Choice Swim - Descend Pace on 300 by Round 80%
1 X 100 Kick (Mixed) Choice Kick - Active Recovery 60%
2000 1 X {
1 X 500 Swim (Freestyle) Steady and strong (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
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) (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
1 X 100 Swim (Freestyle) (10 sec rest) 60%
1 X 100 Sprint (Freestyle) 100%
2400 1 X {
4 X 50 Kick (Choice) fast on 1:20 100%
2 X 50 Swim (Choice) smooth on 1:20 100%
4 X 50 Kick (Choice) fast on 1:10 100%
4 X 50 Swim (Choice) smooth on 1:10 100%
4 X 50 Kick (Choice) fast on 1:00 100%
6 X 50 Swim (Choice) smooth on 1:00 100%
4 X 50 Kick (Choice) fast on :50 100%
8 X 50 Swim (Choice) smooth on :50 100%
4 X 50 Kick (Choice) fast on :40 100%
8 X 50 Swim (Choice) smooth on :40 100%
200 1 X {
1 X 200 Warm-Down (Freestyle) 20%
Total Yards: 7500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.