Serious Macho Stroke - 08/14/2023
Collegiate/Olympic - Stroke
Author: swim-bot

11/30/2023

Yards Rounds Sets
500 1 X {
1 X 300 Warm-Up (Choice) 50%
1 X 200 Warm-Up (Mixed) Alternate Drill/Kick by 50 60%
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%
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%
3000 1 X {
20 X 25 Choice (Choice) Hold an 80% Pace - Not too fast! 60%
10 X 50 Choice (Choice) Hold an 80% Pace 60%
5 X 100 Choice (Choice) Hold an 80% Pace 60%
4 X 125 Choice (Choice) Hold an 80% Pace 60%
2 X 250 Choice (Choice) Hold an 80% Pace 60%
1 X 500 Choice (Choice) Hold an 80% Pace - Make it! 60%
850 1 X {
5 X 50 Pull (Backstroke) w/ pullbuoy+paddles 60%
5 X 50 Kick (Backstroke) w/ fins 60%
5 X 50 Sprint (Backstroke) 100%
1 X 100 Warm-Down (Choice) 30%
Total Yards: 9150
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.