Sharp Rapid Sprint Freestyle - 11/29/2022
Adult/Masters - Sprint Freestyle
Author: swim-bot

02/22/2024

Yards Rounds Sets
800 1 X {
1 X 300 Warm-Up (Mixed) Slow and easy 50%
10 X 50 Warm-Up (Freestyle) Alternating Swim Kick Pull 60%
800 1 X {
2 X 200 Pull (Freestyle) Easy 60%
1 X 100 Swim (Freestyle) easy 80%
1 X 100 Swim (Freestyle) Easy 60%
8 X 25 Sprint (Freestyle) Fast 90%
450 1 X {
4 X 25 Sprint (Freestyle) :45 100%
2 X 50 Sprint (Freestyle) 1:00 90%
4 X 25 Sprint (Freestyle) :45 100%
1 X 150 Swim (Freestyle) 2:30 40%
1150 1 X {
1 X 300 Swim (Freestyle) 30 sec rest 70%
1 X 250 Swim (Freestyle) 30 sec rest 70%
1 X 200 Swim (Freestyle) 30 sec rest 80%
1 X 150 Swim (Freestyle) 20 sec rest 80%
1 X 100 Swim (Freestyle) 20 sec rest 90%
1 X 75 Swim (Freestyle) 15 sec rest 90%
1 X 50 Swim (Freestyle) 15 sec rest 100%
1 X 25 Swim (Freestyle) 100%
450 1 X {
4 X 25 Sprint (Freestyle) Off 1:00 100%
2 X 50 Sprint (Freestyle) Off 1:30 90%
4 X 25 Sprint (Freestyle) Off 1:00 100%
1 X 150 Swim (Freestyle) 40%
100 1 X {
1 X 100 Warm-Down (Choice) I like backstroke - fins optional 60%
Total Yards: 3750
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.