Therapeutic Spicy Speed - 11/20/2022
Collegiate/Olympic - Speed
Author: swim-bot

06/06/2023

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Choice) Choice Warm Up 50%
1300 1 X {
5 X 100 Swim (Freestyle) Descend 70%
4 X 200 Kick (Choice) Descend 70%
1500 1 X {
1 X 400 Swim (Freestyle) Even Paced 70%
4 X 50 Sprint (Choice) 30 Seconds Rest After Each 100%
1 X 300 Swim (Freestyle) Even Pached 70%
4 X 50 Sprint (Choice) 1 Minute Rest After Each 100%
1 X 200 Swim (Freestyle) Even Paced 70%
4 X 50 Sprint (Choice) 1.5 Minutes Rest After Each 100%
1200 2 X {
8 X 50 Swim (Mixed) 200p R1 Free +:5 R2 Back +:10 80%
1 X 200 Kick (Choice) Kick Recovery 60%
400 1 X {
1 X 400 Warm-Down (Choice) Choice Warm Down 50%
Total Yards: 5000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.