Glamorous Innocent IM - 01/24/2023
Adult/Masters - IM
Author: swim-bot

04/18/2024

Yards Rounds Sets
600 1 X {
2 X 150 Warm-Up (Choice) 60%
2 X 100 Warm-Up (Choice) 60%
2 X 50 Warm-Up (Choice) Build 70%
1200 1 X {
1 X 200 Swim (IM) 25 Fly, 175 Free 90%
1 X 200 Swim (IM) 50 Fly, 150 Free 90%
1 X 200 Swim (IM) 50 Fly, 25 Back, 125 Free 90%
1 X 200 Swim (IM) 50 Fly, 50 Back, 100 Free 90%
1 X 200 Swim (IM) 50 Fly, 50 Back, 25 Breast, 75 Free 90%
1 X 200 Swim (IM) 50 Fly, 50 Back, 50 Breast, 50 Free 90%
3000 1 X {
4 X 25 Swim (Butterfly) Descend 70%
4 X 200 Swim (Other) FreeIM Descend 80%
4 X 50 Swim (Backstroke) Descend 70%
3 X 200 Swim (Other) FreeIM Descend 80%
4 X 75 Swim (Breaststroke) Descend 70%
2 X 200 Swim (Other) FreeIM Descend, Fast turns 80%
4 X 100 Swim (Freestyle) Descend 80%
1 X 200 Swim (Other) FreeIM Fast 90%
2000 4 X {
1 X 100 Swim (Choice) IM Order by Round 60%
1 X 25 Sprint (Choice) 90%
1 X 75 Swim (Choice) 60%
1 X 50 Sprint (Choice) 90%
1 X 50 Swim (Choice) 60%
1 X 75 Sprint (Choice) 90%
1 X 25 Swim (Choice) 60%
1 X 100 Sprint (Choice) 90%
3100 1 X {
12 X 50 Other (Mixed) 10 sec rest. 3 on each stroke 1. kick/drill 1. drill/swim 3. fast/easy 90%
6 X 100 Sprint (Mixed) 10 Sec rest. 75 free, 25 fast IM (order) w/o free 90%
3 X 200 Swim (IM) 20 rest. descend 1-3 IM 90%
1 X 200 Swim (Choice) ez 60%
16 X 25 Sprint (IM) 10 sec rest. 4 on each stroke 90%
1 X 100 Swim (Choice) ez 60%
5 X 100 Sprint (IM) 15 sec rest 100%
1 X 100 Warm-Down (Choice) warmdown 40%
Total Yards: 9900
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.