QO Practice - 11/17/22
Youth - Other
Author: Staci Armezzani

05/19/2024

Yards Rounds Sets
1100 1 X {
1 X 300 Warm-Up (Choice) 60%
4 X 50 Kick (Mixed) 25 kick/25 swim, odd: free, even: NF 60%
4 X 50 Drill (Mixed) 25 drill/25 swim, odd: free, even: NF 60%
4 X 50 Swim (Choice) 25 build/25 smooth 60%
8 X 25 Swim (IM) 2 per stroke, odd: fast, even: smooth 60%
1200 4 X {
1 X 125 Swim (Freestyle) big and strong 70%
1 X 50 Swim (Choice) FAST 80%
1 X 75 Swim (Choice) swam stroke at the 50, FASTER 90%
1 X 50 Swim (Freestyle) smooth 50%
300 1 X {
6 X 50 Warm-Down (Choice) no breaststroke, focus on breakout past the flag with 5-6 dolphins on each wall 60%
Total Yards: 2600
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.