Lovely Ancient Sprint Freestyle - 07/25/2023
Collegiate/Olympic - Sprint Freestyle
Author: swim-bot

11/30/2023

Yards Rounds Sets
1250 1 X {
1 X 500 Warm-Up (Choice) Choice Warm up 50%
5 X 100 Swim (Freestyle) Descend 70%
5 X 50 Kick (Choice) Descend 70%
400 2 X {
1 X 50 Drill (Freestyle) Count strokes per length 60%
1 X 50 Drill (Freestyle) Maintain same stroke freq. as in rep 1: faster speed 70%
1 X 50 Drill (Freestyle) Maintain same stroke freq. as in rep 1: faster speed 80%
1 X 50 Drill (Freestyle) Maintain same stroke freq. as in rep 1: faster speed 100%
700 1 X {
6 X 100 Pull (Freestyle) 80%
2 X 50 Sprint (Freestyle) 100%
2000 4 X {
1 X 100 Sprint (Freestyle) 100%
1 X 100 Sprint (Freestyle) 60%
1 X 75 Sprint (Freestyle) 100%
1 X 75 Sprint (Freestyle) 60%
1 X 50 Sprint (Freestyle) 100%
1 X 50 Sprint (Freestyle) 60%
1 X 25 Sprint (Freestyle) 100%
1 X 25 Sprint (Freestyle) 60%
900 1 X {
4 X 100 Sprint (Freestyle) rest 2 min 100%
6 X 50 Sprint (Freestyle) rest 1 min 100%
8 X 25 Sprint (Freestyle) rest 30 100%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 5550
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.