Sprinting to the New Year! Berlin Swimming 12.26.18
Collegiate/Olympic - Sprint Freestyle
Author: gfirst

02/21/2019

Yards Rounds Sets
800 1 X {
1 X 200 Warm-Up (Freestyle) 60%
1 X 200 Warm-Up (Choice) Kick 60%
1 X 200 Warm-Up (Freestyle) Pull 60%
1 X 200 Warm-Up (IM) 60%
2000 4 X {
1 X 100 Sprint (Mixed) 1st and 3rd time Free, 2nd and 4th time stroke 100%
1 X 100 Sprint (Mixed) 60%
1 X 75 Sprint (Mixed) 100%
1 X 75 Sprint (Mixed) 60%
1 X 50 Sprint (Mixed) 100%
1 X 50 Sprint (Mixed) 60%
1 X 25 Sprint (Mixed) 100%
1 X 25 Sprint (Mixed) 60%
1500 1 X {
1 X 100 Swim (Freestyle) 60%
1 X 200 Swim (Freestyle) 70%
1 X 300 Swim (Freestyle) 70%
1 X 400 Swim (Freestyle) 70%
1 X 500 Swim (Freestyle) 70%
700 1 X {
6 X 100 Pull (Freestyle) 80%
2 X 50 Sprint (Freestyle) 100%
300 1 X {
1 X 300 Warm-Down (Freestyle) 50%
Total Yards: 5300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.