600 |
1 X {
1x{
|
1x200
|
Warm-Up |
(Freestyle) |
|
30% Effort |
|
1x200
|
Kick |
(Freestyle) |
|
40% Effort |
|
4x50
|
Swim |
(Freestyle) |
Build within 50 |
60% Effort |
|
|
1500 |
1 X {
1x{
|
4x100
|
Swim |
(Freestyle) |
Even Paced |
80% Effort |
|
4x50
|
Sprint |
(Freestyle) |
|
90% Effort |
|
3x100
|
Swim |
(Freestyle) |
Even Paced |
80% Effort |
|
4x50
|
Sprint |
(Freestyle) |
|
90% Effort |
|
2x100
|
Swim |
(Freestyle) |
Even Paced |
80% Effort |
|
4x50
|
Sprint |
(Freestyle) |
|
90% Effort |
|
|
600 |
4 X {
4x{
|
1x75
|
Swim |
(Freestyle) |
Work on maintaining good form. Rest as needed. |
70% Effort |
- Work on maintaining good form. Rest as needed.
|
1x50
|
Swim |
(Freestyle) |
Build Up - 30 seconds rest |
80% Effort |
- Build Up - 30 seconds rest
|
1x25
|
Sprint |
(Freestyle) |
AFAP - 1 minutes rest before next 75 |
100% Effort |
- AFAP - 1 minutes rest before next 75
|
|
1750 |
1 X {
1x{
|
1x500
|
Kick |
(Butterfly) |
|
90% Effort |
|
1x100
|
Swim |
(Choice) |
|
50% Effort |
|
1x400
|
Kick |
(Butterfly) |
|
90% Effort |
|
1x50
|
Swim |
(Choice) |
|
50% Effort |
|
1x300
|
Kick |
(Butterfly) |
|
90% Effort |
|
1x50
|
Swim |
(Choice) |
|
50% Effort |
|
1x200
|
Kick |
(Butterfly) |
|
100% Effort |
|
1x50
|
Swim |
(Choice) |
|
50% Effort |
|
1x100
|
Kick |
(Butterfly) |
|
100% Effort |
|
|
3450 |
3 X {
3x{
|
10x25
|
Sprint |
(Butterfly) |
|
100% Effort |
|
1x50
|
Swim |
(Choice) |
recovery |
30% Effort |
|
10x25
|
Sprint |
(Backstroke) |
|
100% Effort |
|
1x50
|
Swim |
(Choice) |
recovery |
30% Effort |
|
10x25
|
Sprint |
(Breaststroke) |
|
100% Effort |
|
1x50
|
Swim |
(Choice) |
recovery |
30% Effort |
|
10x25
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
250 |
1 X {
1x{
|
1x250
|
Warm-Down |
(Choice) |
|
40% Effort |
|
|
Total Distance: 8150 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |