| 400 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
4x50
|
Warm-Up |
(Mixed) |
Breast/Free |
60% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
4x50
|
Swim |
(Choice) |
Descend |
70% Effort |
|
|
|
8x100
|
Swim |
(Freestyle) |
|
90% Effort |
|
|
|
4x100
|
Kick |
(Choice) |
|
80% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
1x400
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
60% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
60% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
4x25
|
Sprint |
(Choice) |
Off the blocks |
60% Effort |
|
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 3400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
