Birthday Fast IM - 08/24/2023
Adult/Masters - IM
Author: Jan Stefan Rusin

06/23/2024

Yards Rounds Sets
800 1 X {
1 X 400 Warm-Up (Freestyle) swim, kick, drill, swim by 100 60%
4 X 100 Warm-Up (IM) swim, kick, drill, swim by 25 w/ 100s IM order 50%
450 1 X {
4 X 25 Swim (Butterfly) Rest 30s 70%
2 X 50 Swim (Freestyle) Rest 20s 70%
1 X 50 Swim (Butterfly) 80%
2 X 50 Kick (Choice) 70%
4 X 25 Sprint (Butterfly) Rest 30s 90%
800 2 X {
8 X 25 Swim (Butterfly) 1-4: stroke count -1, 5-8: hold 4th stroke count 40%
2 X 100 Swim (Freestyle) DPS 50%
600 4 X {
3 X 50 Sprint (IM) AFAP - 1 Minute Rest 100%
50 1 X {
1 X 50 Swim (Butterfly) Wave swimming - Birthday person swim Fly rest do waves 40%
450 1 X {
4 X 25 Swim (Butterfly) Rest 30s 70%
2 X 50 Swim (Freestyle) Rest 20s 70%
1 X 50 Swim (Butterfly) 80%
2 X 50 Kick (Choice) 70%
4 X 25 Sprint (Butterfly) Rest 30s 90%
200 1 X {
1 X 200 Warm-Down (Choice) yeeey 50%
Total Yards: 3350
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.