| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 800 |
1 X {
1x{
|
|
2x200
|
Other |
(Mixed) |
Kick / Swim / Drill / Swim by 50 |
70% Effort |
- Kick / Swim / Drill / Swim by 50
|
|
4x100
|
Swim |
(Freestyle) |
Descend |
60% Effort |
|
|
|
| 300 |
3 X {
3x{
|
|
4x25
|
Swim |
(Freestyle) |
1: Swim, 2: Build Up, 3: Build Down, 4: Sprint |
80% Effort |
- 1: Swim, 2: Build Up, 3: Build Down, 4: Sprint
|
|
| 600 |
6 X {
6x{
|
|
1x75
|
Drill |
(Freestyle) |
Left Arm, Right Arm, Reg Freestyle by 25 |
70% Effort |
- Left Arm, Right Arm, Reg Freestyle by 25
|
|
1x25
|
Swim |
(Freestyle) |
Hold Perfect Technique |
70% Effort |
|
|
|
| 1200 |
1 X {
1x{
|
|
1x400
|
Drill |
(Freestyle) |
Switch Drill every 100 |
80% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Long and Strong |
80% Effort |
|
|
|
2x200
|
Swim |
(Freestyle) |
Hold Technique through 200 - work on second half speed |
80% Effort |
- Hold Technique through 200 - work on second half speed
|
|
4x50
|
Swim |
(Freestyle) |
10m/yd underwater dolphin kick - rest swim |
80% Effort |
- 10m/yd underwater dolphin kick - rest swim
|
|
| 300 |
1 X {
1x{
|
|
3x100
|
Swim |
(Freestyle) |
Descend, last one as fast as possible |
70% Effort |
- Descend, last one as fast as possible
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 4000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |