| 400 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
4x50
|
Other |
(Mixed) |
Swim / Kick / Drill / Swim by 50 |
60% Effort |
- Swim / Kick / Drill / Swim by 50
|
|
| 300 |
4 X {
4x{
|
|
1x50
|
Swim |
(Freestyle) |
Build Up |
70% Effort |
|
|
|
1x25
|
Swim |
(Freestyle) |
Fast |
80% Effort |
|
|
|
| 450 |
3 X {
3x{
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
Focus on kicking while you swim |
70% Effort |
- Focus on kicking while you swim
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Sprint |
(Freestyle) |
As Fast As Possible, Work on good fast kicking |
100% Effort |
- As Fast As Possible, Work on good fast kicking
|
|
| 100 |
1 X {
1x{
|
|
4x25
|
Swim |
(Choice) |
Slow and Relaxed |
60% Effort |
|
|
|
| 150 |
1 X {
1x{
|
|
6x25
|
Sprint |
(Freestyle) |
As Fast As Possible - At least 30 seconds rest after each |
100% Effort |
- As Fast As Possible - At least 30 seconds rest after each
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 1700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
