Powerful Dark IM - 09/17/2023
Collegiate/Olympic - IM
Author: swim-bot

07/20/2024

Yards Rounds Sets
750 1 X {
1 X 250 Warm-Up (Freestyle) Swim 10 sec rest 60%
1 X 250 Warm-Up (Freestyle) Kick 10 sec rest 60%
1 X 250 Warm-Up (Freestyle) Pull 10 sec rest 60%
900 3 X {
1 X 150 Drill (Mixed) Fist Swim Drill: 1 Arm Fly, Back, Breast by 50 70%
1 X 100 Swim (Freestyle) Breathe 3/5 Strokes by 50 70%
1 X 50 Kick (Butterfly) Fast 90%
750 1 X {
1 X 75 Swim (IM) FFF 80%
1 X 75 Swim (IM) FFB 80%
1 X 75 Swim (IM) FBB 80%
1 X 75 Swim (IM) BBB 80%
1 X 75 Swim (IM) BBbr 80%
1 X 75 Swim (IM) Bbrbr 80%
1 X 75 Swim (IM) BrBrBr 80%
1 X 75 Swim (IM) BrBrFree 80%
1 X 75 Swim (IM) BrFreeFree 80%
1 X 75 Swim (IM) FreeFreeFree 80%
1100 1 X {
3 X 50 Swim (IM) Fly, Back, Breast - Perfect Technique 70%
2 X 100 Swim (IM) 80%
1 X 200 Swim (Mixed) Alt Free / Choice by 50 - 2 min rest after second one 90%
1 X 200 Swim (Mixed) Alt Free/Choice by 50 90%
2 X 100 Swim (IM) 80%
3 X 50 Swim (IM) Fly, Back, Breast Perfect Technique 70%
750 1 X {
1 X 75 Swim (IM) FFF ( all on 1:15) 80%
1 X 75 Swim (IM) FFB 80%
1 X 75 Swim (IM) FBB 80%
1 X 75 Swim (IM) BBB 80%
1 X 75 Swim (IM) BBbr 80%
1 X 75 Swim (IM) Bbrbr 80%
1 X 75 Swim (IM) BrBrBr 80%
1 X 75 Swim (IM) BrBrFree 80%
1 X 75 Swim (IM) BrFreeFree 80%
1 X 75 Swim (IM) FreeFreeFree 80%
300 1 X {
1 X 300 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 4550
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.