Long, Strong, Fast
Youth - Stroke - Freestyle
Author: Chris Card

12/05/2020

Yards Rounds Sets
1450 1 X {
1 X 500 Warm-Up (Choice) Choice Warm Up 50%
3 X 100 Swim (Choice) Build Up 60%
4 X 50 Swim (Choice) Descend 70%
6 X 75 Swim (Freestyle) Breath Every 3 / 5 / 3 by 25 70%
2450 1 X {
6 X 200 Swim (Freestyle) Long and Strong 80%
1 X 200 Sprint (Freestyle) Fast (100% effort with long rest) 70%
4 X 150 Swim (Freestyle) Long and Strong 80%
1 X 150 Sprint (Freestyle) Fast (100% effort with long rest) 60%
2 X 100 Swim (Freestyle) Long and Strong 80%
1 X 100 Sprint (Freestyle) As Fast As Possible 100%
400 1 X {
1 X 400 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 4300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.