Unique Thoughtful Distance Freestyle - 09/03/2023
Adult/Masters - Distance Freestyle
Author: swim-bot

07/20/2024

Yards Rounds Sets
1500 1 X {
1 X 300 Warm-Up (Freestyle) 30%
1 X 300 Pull (Mixed) 150 free/150 back 30%
1 X 300 Kick (Mixed) 100 butterfly 100 back 100 free 30%
1 X 300 Drill (Freestyle) 30%
1 X 300 Warm-Up (Freestyle) 60%
1300 1 X {
1 X 300 Pull (Freestyle) WARM UP 60%
1 X 300 Kick (Choice) WARM UP 60%
1 X 300 Swim (Freestyle) WARM UP 60%
4 X 100 Swim (Freestyle) 1:30 60%
1400 1 X {
3 X 200 Other (Mixed) Kick / Swim / Drill / Swim by 50 70%
5 X 100 Pull (Freestyle) Work on distance per stroke 70%
6 X 50 Swim (Freestyle) Descend 80%
1650 1 X {
1 X 275 Swim (Freestyle) Rest :15s 80%
1 X 250 Swim (Freestyle) Rest :15s 80%
1 X 225 Swim (Freestyle) Rest :15s 80%
1 X 200 Swim (Freestyle) Rest :15s 80%
1 X 175 Swim (Freestyle) Rest :15s 90%
1 X 150 Swim (Freestyle) Rest :15s 90%
1 X 125 Swim (Freestyle) Rest :15s 90%
1 X 100 Swim (Freestyle) Rest :15s 100%
1 X 75 Swim (Freestyle) Rest :15s 100%
1 X 75 Swim (Freestyle) Rest :15s 100%
1500 3 X {
1 X 200 Swim (Freestyle) HOLD 1:10, ON 2:45 70%
3 X 100 Swim (Freestyle) HOLD 1:10, ON 1:30, 1:25, 1:15 80%
4800 1 X {
2 X 300 Swim (Freestyle) Warm up 60%
6 X 100 Kick (Freestyle) Decending 70%
1 X 400 Pull (Freestyle) Breath every 5 60%
30 X 100 Swim (Freestyle) Every 2 mins 70%
1 X 200 Warm-Down (Mixed) Front and back 40%
Total Yards: 12150
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.