Beautiful Interesting Speed - 12/19/2022
Collegiate/Olympic - Speed
Author: swim-bot

04/18/2024

Yards Rounds Sets
800 1 X {
1 X 400 Warm-Up (Freestyle) Easy Warm Up 50%
4 X 100 Other (Choice) 50 drill/ 50 build to 70% 70%
2750 2 X {
1 X 400 Swim (Mixed) Best non-free stroke, Sprint the first 25 of every 100, then 75 moderate, on 6:30 80%
1 X 100 Kick (Mixed) Best non-free stroke, All out on 1:30 100%
1 X 300 Swim (Mixed) Best non-free stroke, Sprint 75m easy 25m on 5:00 80%
1 X 50 Kick (Mixed) Best non-free stroke, All out on 1:00 100%
1 X 200 Swim (Mixed) Best non-free stroke, easy 50, sprint 100, easy 50, on 4:00 80%
1 X 25 Kick (Mixed) Best non-free stroke, All out on :30 100%
1 X 100 Swim (Mixed) Best non-free stroke, All out on 1:20 90%
1 X 200 Swim (Choice) Recovery on 4:00 50%
1200 1 X {
4 X 100 Swim (Freestyle) Descend to 90% on 1:35, 1:30, 1:25, 1:20 90%
1 X 200 Kick (Freestyle) Recovery 40%
4 X 100 Swim (Choice) Best NFS Descend to 90% on 1:45, 1:40, 1:35, 1:30 90%
1 X 200 Kick (Choice) Best NFS 40%
300 1 X {
3 X 100 Warm-Down (Choice) 40%
Total Yards: 5050
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.