Animated Harsh Sprint Freestyle - 01/29/2023
Collegiate/Olympic - Sprint Freestyle
Author: swim-bot

04/18/2024

Yards Rounds Sets
1500 1 X {
1 X 400 Warm-Up (Mixed) warm up 60%
8 X 100 Warm-Up (Freestyle) kick drill swim swim 60%
6 X 50 Warm-Up (Freestyle) build 25 sprint 12.5 easy to wall 60%
3000 4 X {
1 X 125 Sprint (Freestyle) 100%
1 X 125 Swim (Freestyle) 80%
1 X 100 Sprint (Freestyle) 100%
1 X 100 Swim (Freestyle) 80%
1 X 75 Sprint (Freestyle) 100%
1 X 75 Swim (Freestyle) 80%
1 X 50 Sprint (Freestyle) 100%
1 X 50 Swim (Freestyle) 80%
1 X 25 Sprint (Freestyle) 100%
1 X 25 Swim (Freestyle) 80%
2400 4 X {
1 X 125 Sprint (Freestyle) 100%
1 X 100 Swim (Freestyle) 80%
1 X 100 Sprint (Freestyle) 100%
1 X 75 Swim (Freestyle) 80%
1 X 75 Sprint (Freestyle) 100%
1 X 50 Swim (Freestyle) 80%
1 X 50 Sprint (Freestyle) 100%
1 X 25 Swim (Freestyle) 1 Minute Rest after 25 80%
500 1 X {
1 X 200 Warm-Down (Freestyle) swim 60%
2 X 100 Warm-Down (Other) kick, pull 60%
1 X 100 Warm-Down (Freestyle) swim with fins 60%
Total Yards: 7400
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.