| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Easy Warm Up |
50% Effort |
|
|
|
| 700 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Build Up |
70% Effort |
|
|
|
4x75
|
Other |
(Mixed) |
50 Swim / 25 Kick |
70% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Fast Aerobic Pace |
80% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
6x50
|
Swim |
(Freestyle) |
6 Strokes Fast Off Wall then Easy Swim |
70% Effort |
- 6 Strokes Fast Off Wall then Easy Swim
|
|
| 150 |
1 X {
1x{
|
|
6x25
|
Kick |
(Choice) |
Alternate EZ/Fast by 25 |
60% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
4x75
|
Swim |
(Freestyle) |
Transition from Distance Per Stroke to High Tempo Freestyle |
70% Effort |
- Transition from Distance Per Stroke to High Tempo Freestyle
|
|
| 200 |
1 X {
1x{
|
|
4x50
|
Sprint |
(Choice) |
Sprint. Choice of Stroke. 1 minute rest after each |
90% Effort |
- Sprint. Choice of Stroke. 1 minute rest after each
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
Easy Warm down |
50% Effort |
|
|
|
| Total Distance: 2750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
