Macho Gorgeous Distance Freestyle - 12/26/2022
Adult/Masters - Distance Freestyle
Author: swim-bot

04/18/2024

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Choice) Choice Warm Down 50%
700 1 X {
5 X 100 Swim (Freestyle) Build 1-5 60%
1 X 200 Kick (Freestyle) with kickboard 60%
1600 1 X {
4 X 400 Swim (Freestyle) 60%
1200 1 X {
1 X 200 Pull (Freestyle) breath every 3/5/3 70%
4 X 100 Swim (Freestyle) 80%
1 X 200 Other (Freestyle) kick/swim/drill/swim by 50s 70%
4 X 100 Swim (Freestyle) 80%
1450 1 X {
1 X 400 Swim (Freestyle) held 1:26 pace 60%
2 X 200 Swim (Freestyle) 3:30 70%
4 X 100 Swim (Freestyle) 1:45 80%
5 X 50 Swim (Freestyle) Odds Easy / Evens Hard 80%
200 1 X {
1 X 200 Warm-Down (Mixed) easy free / back 30%
Total Yards: 5750
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.