| 600 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 900 |
1 X {
1x{
|
|
6x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
6x50
|
Pull |
(Choice) |
Build Up |
70% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
6x100
|
Kick |
(Choice) |
Descend |
70% Effort |
|
|
|
| 1500 |
3 X {
3x{
|
|
1x50
|
Swim |
(Freestyle) |
Slow - Perfect Techique |
70% Effort |
|
|
|
2x75
|
Swim |
(Freestyle) |
Medium - Perfect Technique and Increased Stroke Rate |
80% Effort |
- Medium - Perfect Technique and Increased Stroke Rate
|
|
3x100
|
Swim |
(Freestyle) |
Fast - Perfect Technique at Race Speed |
90% Effort |
- Fast - Perfect Technique at Race Speed
|
|
| 600 |
1 X {
1x{
|
|
8x75
|
Swim |
(IM) |
Drop least favorite stroke. If long course alternate 50 Fly / 50 Back with 50 Breast / 50 Free |
80% Effort |
- Drop least favorite stroke. If long course alternate 50 Fly / 50 Back with 50 Breast / 50 Free
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 4500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
