| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Mixed) |
200 Swim, 200 Kick, 100 Drill |
50% Effort |
- 200 Swim, 200 Kick, 100 Drill
|
|
| 100 |
1 X {
1x{
|
|
4x25
|
Sprint |
(Choice) |
Starts off the blocks |
90% Effort |
|
|
|
| 3000 |
2 X {
2x{
|
|
2x300
|
Swim |
(Freestyle) |
Negative Split: 2nd Half Faster than First |
70% Effort |
- Negative Split: 2nd Half Faster than First
|
|
3x200
|
Swim |
(Freestyle) |
Each 200: Build 50, Hold 100, Build Down 50 |
70% Effort |
- Each 200: Build 50, Hold 100, Build Down 50
|
|
3x100
|
Swim |
(Freestyle) |
Negative Split By 50y |
70% Effort |
|
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 3700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
