| 2000 |
2 X {
2x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Kick |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
2x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
| 2703 |
3 X {
3x{
|
|
1x100
|
Kick |
(Freestyle) |
Streamline on back |
70% Effort |
|
|
|
1x100
|
Drill |
(Freestyle) |
Catch Up |
70% Effort |
|
|
|
1x100
|
Drill |
(Freestyle) |
Finger tip with 3 and hold |
70% Effort |
- Finger tip with 3 and hold
|
|
1x100
|
Kick |
(Freestyle) |
Overkick (kick faster than arm tempo) |
80% Effort |
- Overkick (kick faster than arm tempo)
|
|
6x50
|
Swim |
(Freestyle) |
25 over kick, 25 DPS |
80% Effort |
|
|
|
2x100
|
Swim |
(Freestyle) |
Sprint for time |
90% Effort |
|
|
|
1x1
|
Other |
(Other) |
First and third time through with fins |
60% Effort |
- First and third time through with fins
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 5003 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
