Auspicious Macho Stroke - Freestyle - 03/16/2023
Collegiate/Olympic - Stroke - Freestyle
Author: swim-bot

04/18/2024

Yards Rounds Sets
600 1 X {
1 X 400 Warm-Up (Choice) Warmup 60%
1 X 200 Warm-Up (Choice) Warmup 60%
3600 4 X {
1 X 200 Swim (Freestyle) TR +1 on 3:00 80%
2 X 100 Swim (Freestyle) TR on 1:30 80%
4 X 50 Swim (Freestyle) TR -1 on 45 80%
8 X 25 Swim (Freestyle) TR -2 on 25 80%
1 X 100 Swim (Choice) ez 40%
2000 2 X {
1 X 100 Sprint (Freestyle) From blocks 80%
1 X 200 Swim (Choice) Recovery 60%
5 X 100 Swim (Freestyle) HR 160 80%
1 X 200 Swim (Choice) Recovery 60%
400 4 X {
2 X 25 Warm-Down (Freestyle) hypoxia 30%
1 X 50 Warm-Down (Backstroke) 30%
Total Yards: 6600
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.