"6-Speed Manual" Training
Collegiate/Olympic - Sprint Freestyle
Author: Chris Card

02/02/2023

Yards Rounds Sets
1250 1 X {
1 X 500 Warm-Up (Choice) Choice Warm up 50%
5 X 100 Swim (Freestyle) Descend 70%
5 X 50 Kick (Choice) Descend 70%
1950 1 X {
8 X 50 Swim (Choice) Build 80%
6 X 75 Swim (Choice) Descend 80%
4 X 100 Swim (Freestyle) Build 80%
2 X 150 Swim (Freestyle) Descend 80%
1 X 200 Swim (Freestyle) Build 80%
4 X 50 Sprint (Choice) As Fast As Possible - 1 minuet rest after each 100%
200 1 X {
8 X 25 Drill (Other) Odds: Swim/Kick underwater, Evens: Free no breathers 60%
300 1 X {
1 X 300 Warm-Down (Choice) Choice Warm Down 50%
Total Yards: 3700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.