| 1300 |
1 X {
1x{
|
|
3x200
|
Warm-Up |
(Choice) |
EZ Warm Up |
50% Effort |
|
|
|
4x100
|
Swim |
(Freestyle) |
Descend |
60% Effort |
|
|
|
5x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
2x25
|
Sprint |
(Choice) |
Lots of rest |
40% Effort |
|
|
|
| 1650 |
3 X {
3x{
|
|
1x300
|
Other |
(Mixed) |
200 Swim / 100 Kick |
60% Effort |
|
|
|
1x150
|
Other |
(Mixed) |
100 Swim / 50 Kick |
60% Effort |
|
|
|
1x75
|
Other |
(Other) |
50 Swim / 25 Kick |
60% Effort |
|
|
|
1x25
|
Kick |
(Choice) |
Fast Kick |
60% Effort |
|
|
|
| 1100 |
2 X {
2x{
|
|
1x200
|
Swim |
(Freestyle) |
Build |
70% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
Work on Distance Per Stroke |
70% Effort |
- Work on Distance Per Stroke
|
|
1x200
|
Swim |
(Freestyle) |
Perfect Technique |
70% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
Fast |
90% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
|
|
| Total Distance: 4450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
