Historical Foolish Other - 02/19/2023
Collegiate/Olympic - Other
Author: swim-bot

04/18/2024

Yards Rounds Sets
1800 1 X {
10 X 100 Warm-Up (Choice) 2 Swim / 2 Drill 60%
16 X 50 Warm-Up (Mixed) 8 x 50 Drill + 8 x 50 Build 60%
400 2 X {
4 X 50 Swim (Freestyle) Descend 1-4, 10 seconds rest, no rest between groups, just keep going. 80%
200 2 X {
4 X 25 Sprint (IM) Max Effort on :45 100%
1400 1 X {
1 X 400 Swim (Freestyle) Steady and strong (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
1 X 300 Swim (Freestyle) Steady and strong (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
1 X 200 Swim (Freestyle) Steady and strong (10 sec rest) 80%
1 X 100 Sprint (Freestyle) (5 sec rest) 100%
1 X 100 Swim (Freestyle) Steady and strong (10 sec rest) 60%
1 X 100 Sprint (Freestyle) (5 sec rest) 60%
500 1 X {
10 X 50 Swim (Freestyle) 60%
200 1 X {
1 X 200 Warm-Down (Choice) 60%
Total Yards: 4500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.