Take-charge Foolish Stroke - 12/08/2022
Adult/Masters - Stroke
Author: swim-bot

04/18/2024

Yards Rounds Sets
1200 1 X {
1 X 300 Warm-Up (Choice) Easy Warm-Up 40%
2 X 200 Other (Mixed) Swim/Kick/Drill/Swim by 50 - nice and relaxed 50%
3 X 100 Swim (Freestyle) Build up to 80 percent effort 70%
4 X 50 Swim (Choice) Descend 80%
1000 4 X {
1 X 100 Swim (Choice) 90% Effort 80%
1 X 75 Kick (Choice) 70%
1 X 50 Swim (Choice) 95% Effort 80%
1 X 25 Kick (Choice) 70%
600 1 X {
1 X 25 Sprint (Breaststroke) 60%
1 X 50 Kick (Breaststroke) board 60%
1 X 75 Swim (Breaststroke) build down 60%
1 X 100 Drill (Breaststroke) 60%
1 X 150 Pull (Breaststroke) 60%
1 X 200 Swim (IM) 60%
3000 2 X {
1 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
2 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
3 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
4 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
5 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
200 1 X {
1 X 200 Warm-Down (Freestyle) 60%
Total Yards: 6000
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.