Take-charge Busy Speed - 11/26/2022
Adult/Masters - Speed
Author: swim-bot

04/18/2024

Yards Rounds Sets
1000 1 X {
1 X 400 Warm-Up (Choice) Choice Warm Up 50%
1 X 300 Pull (Choice) 60%
1 X 200 Kick (Choice) 60%
1 X 100 Swim (Choice) 60%
2600 2 X {
3 X 100 Sprint (Choice) 50 Sprint Choice 50 EZ on 3:00 100%
1 X 200 Other (Other) Recovery on 4:00 50%
6 X 50 Sprint (Choice) 50's Sprint the breakouts and turn (choice stroke) on 2:00 100%
1 X 300 Other (Other) Recovery on 6:00 50%
8 X 25 Sprint (Choice) from a dive (choice stroke) at 100 goal pace per 25 on 2:00 80%
600 1 X {
4 X 100 Swim (Freestyle) Descend 70%
4 X 50 Kick (Choice) Descend 80%
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%
Total Yards: 5250
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.