Famous Attractive Stroke - 11/29/2022
Collegiate/Olympic - Stroke
Author: swim-bot

04/18/2024

Yards Rounds Sets
1000 1 X {
10 X 100 Warm-Up (Mixed) S/K/D/P/S 60%
1600 1 X {
8 X 25 Drill (Butterfly) Free kick, Biondi, Skate, 1 arm 60%
4 X 50 Swim (Butterfly) 80%
8 X 25 Drill (Backstroke) 1 arm, double arm, scull, pass the bouy 60%
4 X 50 Swim (Backstroke) 80%
8 X 25 Drill (Breaststroke) 1 to 2, over under, butterfly kick, scull 60%
4 X 50 Swim (Breaststroke) 80%
8 X 25 Drill (Freestyle) head up, fists, underwater free w/fins, hand drag 60%
4 X 50 Swim (Freestyle) 80%
1400 2 X {
3 X 150 Swim (Mixed) 1st round free, 2nd round BNF 70%
2 X 100 Pull (Mixed) 80%
1 X 50 Sprint (Mixed) 90%
500 1 X {
1 X 100 Swim (Freestyle) Get out complete 20 squat jumps 40%
1 X 100 Kick (Freestyle) Get out complete 30 crunches 40%
1 X 100 Pull (Freestyle) Get out complete 20 push-ups 40%
1 X 100 Drill (Freestyle) Get out complete 2 X :20 flutter kicks rest :20 between sets 40%
1 X 100 Swim (Freestyle) Get out complete 20 burpees 40%
1600 1 X {
8 X 25 Drill (Butterfly) Free kick, Biondi, Skate, 1 arm 60%
4 X 50 Swim (Butterfly) 80%
8 X 25 Drill (Backstroke) 1 arm, double arm, scull, pass the bouy 60%
4 X 50 Swim (Backstroke) 80%
8 X 25 Drill (Breaststroke) 1 to 2, over under, butterfly kick, scull 60%
4 X 50 Swim (Breaststroke) 80%
8 X 25 Drill (Freestyle) head up, fists, underwater free w/fins, hand drag 60%
4 X 50 Swim (Freestyle) 80%
350 1 X {
1 X 100 Warm-Down (Choice) 30%
1 X 50 Other (Freestyle) 100%
1 X 100 Warm-Down (Choice) 30%
1 X 50 Sprint (Freestyle) 100%
1 X 50 Warm-Down (Choice) 30%
Total Yards: 6450
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.