| 900 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
200 Free |
60% Effort |
|
|
|
1x200
|
Warm-Up |
(Choice) |
200 Kick Free/Fly |
50% Effort |
|
|
|
1x200
|
Warm-Up |
(Freestyle) |
200 Pull |
60% Effort |
|
|
|
6x50
|
Drill |
(Mixed) |
6 x 50's Fly/Free on 1:30 |
60% Effort |
- 6 x 50's Fly/Free on 1:30
|
|
| 1550 |
1 X {
1x{
|
|
10x50
|
Sprint |
(Butterfly) |
First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout. |
80% Effort |
- First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout.
|
|
6x50
|
Swim |
(Butterfly) |
6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout. |
70% Effort |
- 6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout.
|
|
6x125
|
Swim |
(IM) |
Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order |
60% Effort |
- Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order
|
|
| 2100 |
3 X {
3x{
|
|
4x25
|
Swim |
(Butterfly) |
4 x 25 on :15 sec rest no breathe breakout |
70% Effort |
- 4 x 25 on :15 sec rest no breathe breakout
|
|
6x25
|
Swim |
(Butterfly) |
6 x 25 on :15 sec rest no breathe breakout |
80% Effort |
- 6 x 25 on :15 sec rest no breathe breakout
|
|
8x25
|
Swim |
(Butterfly) |
8 x 25 on :15 sec rest no breathe breakout |
90% Effort |
- 8 x 25 on :15 sec rest no breathe breakout
|
|
10x25
|
Swim |
(Butterfly) |
10 x 25 on :15 sec rest no breathe breakout |
100% Effort |
- 10 x 25 on :15 sec rest no breathe breakout
|
|
| Total Distance: 4550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
