Excellent Barren Stroke - Freestyle - 11/19/2022
Youth - Stroke - Freestyle
Author: swim-bot

05/19/2024

Yards Rounds Sets
500 1 X {
1 X 100 Warm-Up (Breaststroke) 40%
1 X 200 Warm-Up (Freestyle) 40%
1 X 200 Kick (Freestyle) fins and board 50%
1400 1 X {
8 X 25 Kick (Freestyle) sculling kicks. (work on body extension and keeping hips up.) 45 sec 80%
8 X 50 Kick (Freestyle) 1:45, set faster pace if they can handle it. 90%
4 X 100 Kick (Freestyle) 20 sec rest (unsure of proper interval) 100%
2 X 200 Kick (Freestyle) full sprint fast open turns. 20 sec rest. (unsure of proper interval) 100%
450 1 X {
6 X 25 Other (Butterfly) 2 eachStreamline kick / 3k1p drill / swim 12-14 strokes 80%
6 X 25 Other (Backstroke) Streamline kick / 6nRoll drill / swim 16-18 strokes 80%
6 X 25 Other (Breaststroke) Streamline kick / 2k1p drill / swim 12-14 strokes 80%
200 1 X {
1 X 200 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 2550
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.