Broad Fast Stroke - Freestyle - 03/12/2023
Adult/Masters - Stroke - Freestyle
Author: swim-bot

06/23/2024

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Choice) Easy Warm Up 50%
750 5 X {
1 X 100 Swim (Freestyle) Freestyle Build from 70% to 90% 70%
2 X 25 Other (Mixed) One Drill, One kick 50%
400 1 X {
4 X 100 Other (Freestyle) Drill / Swim by 25 70%
2100 1 X {
3 X 200 Swim (Freestyle) Hold pace all 3, Rest 10 70%
4 X 75 Other (Mixed) Swim middle 25 back, Rest 10 70%
4 X 50 Swim (Freestyle) Descend Stroke Count, Rest 20 70%
3 X 100 Swim (Freestyle) Cruise, Rest 5 50%
4 X 125 Swim (Freestyle) Breathe every 3 strokes, Rest 10 70%
4 X 50 Swim (Freestyle) Golf 90%
2000 1 X {
1 X 400 Pull (Freestyle) 60%
4 X 100 Sprint (Freestyle) 60%
1 X 300 Pull (Freestyle) 60%
3 X 100 Sprint (Freestyle) 60%
1 X 200 Pull (Freestyle) 60%
2 X 100 Sprint (Freestyle) 60%
1 X 100 Pull (Freestyle) 60%
1 X 100 Sprint (Freestyle) 60%
200 1 X {
1 X 200 Warm-Down (Freestyle) Long Strokes 50%
Total Yards: 6050
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.