Colorful Darned Other - 02/26/2023
Collegiate/Olympic - Other
Author: swim-bot

04/18/2024

Yards Rounds Sets
1400 1 X {
1 X 200 Warm-Up (Choice) 60%
4 X 100 Warm-Up (Freestyle) 60%
16 X 25 Warm-Up (Freestyle) 60%
6 X 50 Warm-Up (Freestyle) 60%
4 X 25 Warm-Up (Choice) 60%
2400 1 X {
4 X 50 Kick (Choice) fast on 1:20 100%
2 X 50 Swim (Choice) smooth on 1:20 100%
4 X 50 Kick (Choice) fast on 1:10 100%
4 X 50 Swim (Choice) smooth on 1:10 100%
4 X 50 Kick (Choice) fast on 1:00 100%
6 X 50 Swim (Choice) smooth on 1:00 100%
4 X 50 Kick (Choice) fast on :50 100%
8 X 50 Swim (Choice) smooth on :50 100%
4 X 50 Kick (Choice) fast on :40 100%
8 X 50 Swim (Choice) smooth on :40 100%
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%
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%
550 1 X {
1 X 200 Kick (Freestyle) Fast 4:00 / 5:00 / 6:00 80%
4 X 25 Sprint (Freestyle) Fast :30 Only 1 Breath 90%
1 X 250 Choice (Choice) Easy 50%
200 1 X {
1 X 200 Warm-Down (Choice) Cool Down 50%
Total Yards: 7350
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.