Awful Cheerful IM - 08/10/2023
Adult/Masters - IM
Author: swim-bot

06/23/2024

Yards Rounds Sets
600 1 X {
2 X 150 Warm-Up (Choice) 60%
2 X 100 Warm-Up (Choice) 60%
2 X 50 Warm-Up (Choice) Build 70%
1400 1 X {
2 X 200 Swim (Mixed) Free / no Free by 50 60%
2 X 150 Swim (Breaststroke) Build, focus on walls 60%
2 X 100 Swim (IM) fast 90%
20 X 25 Kick (Other) fast UW Odd: 12.5m Evens: 10m Last 4: 15m 60%
3000 1 X {
4 X 25 Swim (Butterfly) Descend 70%
4 X 200 Swim (Other) FreeIM Descend 80%
4 X 50 Swim (Backstroke) Descend 70%
3 X 200 Swim (Other) FreeIM Descend 80%
4 X 75 Swim (Breaststroke) Descend 70%
2 X 200 Swim (Other) FreeIM Descend, Fast turns 80%
4 X 100 Swim (Freestyle) Descend 80%
1 X 200 Swim (Other) FreeIM Fast 90%
2000 4 X {
1 X 100 Swim (Choice) IM Order by Round 60%
1 X 25 Sprint (Choice) 90%
1 X 75 Swim (Choice) 60%
1 X 50 Sprint (Choice) 90%
1 X 50 Swim (Choice) 60%
1 X 75 Sprint (Choice) 90%
1 X 25 Swim (Choice) 60%
1 X 100 Sprint (Choice) 90%
200 1 X {
1 X 200 Warm-Down (Choice) Warm down 50%
Total Yards: 7200
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.