| 600 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
|
60% Effort |
|
|
|
1x200
|
Drill |
(Choice) |
|
60% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
20x25
|
Other |
(Breaststroke) |
1. 3 seconds 2. one pull, 2 kick 3. one stroke breast, one stroke fly 4.breast swim |
80% Effort |
- 1. 3 seconds 2. one pull, 2 kick 3. one stroke breast, one stroke fly 4.breast swim
|
|
| 800 |
1 X {
1x{
|
|
8x100
|
Swim |
(Mixed) |
1) 25 breast, 75 free 2) 50 breast, 50 free 3) 75 breast, 25 free 1) 100 breast :10 sec rest |
100% Effort |
- 1) 25 breast, 75 free 2) 50 breast, 50 free 3) 75 breast, 25 free 1) 100 breast :10 sec rest
|
|
| 2200 |
1 X {
1x{
|
|
6x200
|
Swim |
(Mixed) |
1&2) free 15 sec rest 3) IM 15 sec rest |
90% Effort |
- 1&2) free 15 sec rest 3) IM 15 sec rest
|
|
20x50
|
Kick |
(Breaststroke) |
10 sec rest. Fast kick on first 25, distance per kick on second 25 |
100% Effort |
- 10 sec rest. Fast kick on first 25, distance per kick on second 25
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
|
50% Effort |
|
|
|
| Total Distance: 4300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
