Beneficial Strong Speed - 03/05/2023
Collegiate/Olympic - Speed
Author: swim-bot

06/23/2024

Yards Rounds Sets
1000 1 X {
1 X 1000 Warm-Up (Mixed) 500 Swim, 300 Drill, 200 Kick 50%
1100 1 X {
8 X 50 Swim (Freestyle) 200 Pace w/ Rest 70%
8 X 50 Swim (Freestyle) 100 Pace w/w Rest 70%
6 X 50 Swim (Freestyle) AFAP - 1 Minute Rest 100%
1750 1 X {
8 X 75 Sprint (Choice) odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00 100%
1 X 200 Pull (Choice) Followed by 1 minute rest 60%
6 X 75 Sprint (Choice) odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00 100%
1 X 200 Swim (Choice) recover 60%
4 X 75 Sprint (Choice) all 4 same stroke 100%
1200 1 X {
4 X 100 Swim (Freestyle) Descend to 90% on 1:35, 1:30, 1:25, 1:20 90%
1 X 200 Kick (Freestyle) Recovery 40%
4 X 100 Swim (Choice) Best NFS Descend to 90% on 1:45, 1:40, 1:35, 1:30 90%
1 X 200 Kick (Choice) Best NFS 40%
200 1 X {
1 X 200 Warm-Down (Choice) 30%
Total Yards: 5250
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.