Exciting Take-charge Stroke - 09/18/2023
Adult/Masters - Stroke
Author: swim-bot

07/20/2024

Yards Rounds Sets
1300 1 X {
16 X 50 Warm-Up (Freestyle) Warm up the car 60%
4 X 50 Pull (Freestyle) Stretch it out 60%
4 X 50 Kick (Choice) Remember the engine 60%
2 X 50 Swim (Choice) Nice and smooth 60%
3000 2 X {
1 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
2 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
3 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
4 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
5 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
1050 1 X {
6 X 25 Swim (Mixed) Evens Free/Odds anything but free 70%
4 X 125 Swim (Mixed) Spicy IM order 60%
4 X 100 Swim (Mixed) Sprint to start see how long you go 80%
3000 2 X {
1 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
2 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
3 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
4 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
5 X 50 Swim (Choice) At 200 Pace 80%
1 X 150 Other (Other) EZ Kick/swim 60%
300 1 X {
1 X 300 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 8650
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.