Swim, Drill, Kick Your Butt
Adult/Masters - Speed
Author: Chris Card

08/15/2018

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Choice) Easy Warmup 50%
400 1 X {
4 X 100 Choice (Choice) Swim/Kick/Drill/Swim by 100 70%
500 2 X {
3 X 75 Swim (Choice) Build Up 70%
1 X 25 Sprint (Choice) First Half Fast / Second Half Slow 70%
1050 3 X {
4 X 50 Swim (Freestyle) Round 1: 80%, Round 2: 90%, Round 3:95% 80%
1 X 150 Warm-Down (Choice) Active Recovery 60%
500 1 X {
4 X 125 Sprint (Choice) AS FAST AS POSSIBLE. 1 Minute Rest After Each 100%
150 1 X {
1 X 150 Warm-Down (Choice) Active Recovery 60%
200 1 X {
8 X 25 Sprint (Choice) Choice Sprint. As much rest as needed 100%
300 1 X {
1 X 300 Warm-Down (Choice) Easy Recovery. 50%
Total Yards: 3700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.