Quick Hitter
Adult/Masters - Speed
Author: Chris Card

12/05/2020

Yards Rounds Sets
500 1 X {
1 X 500 Warm-Up (Choice) Choice Warm Up 60%
900 1 X {
4 X 100 Swim (Freestyle) Build Up 70%
4 X 50 Swim (Choice) Descend (All same stroke) 70%
4 X 75 Other (Mixed) Alt 50 swim/25 Kick with 50 Kick/25 Swim 70%
906 3 X {
1 X 150 Swim (Freestyle) Strong Aerobic Pace 80%
1 X 100 Swim (Freestyle) Hold Fast Pace 90%
1 X 1 Other (Other) 30 seconds rest 10%
1 X 50 Swim (Freestyle) Sprint 100%
1 X 1 Other (Choice) 30 seconds rest 10%
400 1 X {
1 X 400 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 2706
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.