| 1750 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Choice Warm up |
50% Effort |
|
|
|
6x100
|
Swim |
(Freestyle) |
Descend |
60% Effort |
|
|
|
6x50
|
Swim |
(Choice) |
Descend |
60% Effort |
|
|
|
6x75
|
Other |
(Mixed) |
Kick / Drill / Swim by 25 |
60% Effort |
- Kick / Drill / Swim by 25
|
|
| 750 |
1 X {
1x{
|
|
10x75
|
Kick |
(Choice) |
Odds: Build, Evens: 90% Effort |
70% Effort |
- Odds: Build, Evens: 90% Effort
|
|
| 2700 |
6 X {
6x{
|
|
1x300
|
Swim |
(Choice) |
Build by 50 up to 90% Effort |
80% Effort |
- Build by 50 up to 90% Effort
|
|
1x150
|
Swim |
(Freestyle) |
Swim fast 100 free pace - try to maintain speed & stroke count during the extra 25 |
80% Effort |
- Swim fast 100 free pace - try to maintain speed & stroke count during the extra 25
|
|
| 800 |
8 X {
8x{
|
|
1x75
|
Sprint |
(Choice) |
Choice Stroke Sprint |
100% Effort |
|
|
|
1x25
|
Swim |
(Choice) |
Recovery 25 - nice and slow |
40% Effort |
- Recovery 25 - nice and slow
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 6300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
