| 400 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
Warmup |
60% Effort |
|
|
|
4x50
|
Swim |
(Mixed) |
Breast/Free |
80% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
10x50
|
Swim |
(Freestyle) |
Work on distance per stroke |
80% Effort |
- Work on distance per stroke
|
|
| 3900 |
1 X {
1x{
|
|
1x1000
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
1x800
|
Swim |
(Choice) |
400 breast 400 Back Constantly swimming the full 800 |
60% Effort |
- 400 breast 400 Back Constantly swimming the full 800
|
|
1x600
|
Swim |
(Mixed) |
300 fly 300 breast (Constantly swimming the full 600) |
60% Effort |
- 300 fly 300 breast (Constantly swimming the full 600)
|
|
1x400
|
Swim |
(IM) |
|
60% Effort |
|
|
|
2x200
|
Drill |
(Butterfly) |
2k1p/3k1p |
60% Effort |
|
|
|
4x75
|
Swim |
(IM) |
build by 25y for each stroke |
60% Effort |
- build by 25y for each stroke
|
|
4x50
|
Drill |
(IM) |
50y drill for each stroke( drill choice) |
60% Effort |
- 50y drill for each stroke( drill choice)
|
|
8x25
|
Sprint |
(IM) |
2 per stroke |
60% Effort |
|
|
|
| 400 |
2 X {
2x{
|
|
1x100
|
Warm-Down |
(Freestyle) |
|
50% Effort |
|
|
|
1x100
|
Warm-Down |
(Breaststroke) |
|
50% Effort |
|
|
|
| Total Distance: 5200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
