Vanilla 1
Adult/Masters - Stroke
Author: Kevin Staples

10/22/2019

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%
1800 6 X {
2 X 50 Pull (Freestyle) Strong intro 70%
1 X 50 Drill (Choice) 60%
1 X 50 Swim (Choice) 70%
1 X 50 Sprint (Choice) 100%
1 X 50 Kick (Choice) 60%
300 1 X {
6 X 50 Warm-Down (Choice) Cool it off 60%
Total Yards: 3400
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.