Powerful Fabulous Stroke - 06/19/2023
Collegiate/Olympic - Stroke
Author: swim-bot

11/30/2023

Yards Rounds Sets
600 1 X {
1 X 200 Warm-Up (Freestyle) Swim 50%
1 X 200 Kick (Choice) Warm-Up Kick 60%
1 X 200 Pull (Choice) Warm-Up Pull 70%
1600 1 X {
8 X 25 Drill (Butterfly) Free kick, Biondi, Skate, 1 arm 60%
4 X 50 Swim (Butterfly) 80%
8 X 25 Drill (Backstroke) 1 arm, double arm, scull, pass the bouy 60%
4 X 50 Swim (Backstroke) 80%
8 X 25 Drill (Breaststroke) 1 to 2, over under, butterfly kick, scull 60%
4 X 50 Swim (Breaststroke) 80%
8 X 25 Drill (Freestyle) head up, fists, underwater free w/fins, hand drag 60%
4 X 50 Swim (Freestyle) 80%
1600 1 X {
8 X 25 Drill (Butterfly) Free kick, Biondi, Skate, 1 arm 60%
4 X 50 Swim (Butterfly) 80%
8 X 25 Drill (Backstroke) 1 arm, double arm, scull, pass the bouy 60%
4 X 50 Swim (Backstroke) 80%
8 X 25 Drill (Breaststroke) 1 to 2, over under, butterfly kick, scull 60%
4 X 50 Swim (Breaststroke) 80%
8 X 25 Drill (Freestyle) head up, fists, underwater free w/fins, hand drag 60%
4 X 50 Swim (Freestyle) 80%
2900 2 X {
1 X 100 Swim (Choice) Your stroke 80%
1 X 100 Pull (Choice) Your stroke... paddles, buoy, snorkel if you have them 60%
4 X 50 Drill (Choice) Your stroke, different drill each time 70%
4 X 25 Sprint (Choice) Sprint, your stroke 90%
4 X 25 Kick (Choice) All underwater, if breast work on pullouts 80%
1 X 100 Pull (Choice) Your stroke... paddles, buoy, snorkel if you have them 60%
10 X 25 Other (Freestyle) :30 kick, arms straight holding onto wall, after 30 seconds flip turn and sprint to other end 60%
4 X 50 Swim (Other) Your stroke 80%
2 X 100 Kick (Choice) Your stroke, w/ board 60%
1 X 100 Pull (Choice) Your stroke... paddles, buoy, snorkel if you have them 60%
400 1 X {
1 X 400 Warm-Down (Choice) Warm-Down Swim 50%
Total Yards: 7100
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.