Awful Bright Speed - 07/18/2023
Adult/Masters - Speed
Author: swim-bot

07/20/2024

Yards Rounds Sets
200 1 X {
1 X 200 Warm-Up (Mixed) alt 50 FR, 50 BK continuous 50%
1400 1 X {
6 X 50 Swim (Freestyle) 6 Strokes Fast off Each Wall, then EZ 70%
6 X 100 Swim (Freestyle) 60 Fast, 40 Eeasy 70%
8 X 25 Kick (Choice) Alt EZ/Fast by 25 70%
4 X 75 Swim (Choice) Transition from Distance Per Stroke to High Stroke Count 70%
300 1 X {
3 X 100 Kick (Choice) 70%
550 1 X {
6 X 25 Swim (Freestyle) First 10 strokes super fast, the rest easy 60%
4 X 25 Kick (Choice) Alt Fast/Easy by 25 60%
6 X 50 Swim (Freestyle) Transition from DPS to Fast Arms 70%
1150 1 X {
5 X 50 Kick (Choice) 25 Relaxed / 25 Build to 90% 70%
5 X 50 Pull (Choice) Distance Per Stroke - Focus on Feeling the Water 70%
5 X 50 Swim (Choice) 80%
5 X 50 Sprint (Choice) 90%
6 X 25 Sprint (Choice) As Fast As Possible - 2 Minutes Rest 100%
200 1 X {
1 X 200 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 3800
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.