| 600 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Warm-Up |
(Freestyle) |
Side-kick, Side-Kick Switch |
60% Effort |
- Side-kick, Side-Kick Switch
|
|
4x50
|
Warm-Up |
(Freestyle) |
Descend |
80% Effort |
|
|
|
| 575 |
1 X {
1x{
|
|
1x200
|
Drill |
(Backstroke) |
Switch Drill Every 50 |
80% Effort |
|
|
|
3x25
|
Swim |
(Backstroke) |
Long and Strong |
80% Effort |
|
|
|
2x100
|
Swim |
(Backstroke) |
Hold Technique through 100 - Work on second half speed |
80% Effort |
- Hold Technique through 100 - Work on second half speed
|
|
4x25
|
Swim |
(Backstroke) |
underwater dolphin kick as far as you can, then swim |
80% Effort |
- underwater dolphin kick as far as you can, then swim
|
|
| 600 |
6 X {
6x{
|
|
1x75
|
Drill |
(Backstroke) |
Left Arm, Right Arm, Both Arms by 25 |
70% Effort |
- Left Arm, Right Arm, Both Arms by 25
|
|
1x25
|
Swim |
(Backstroke) |
Perfect Technique |
70% Effort |
|
|
|
| 1850 |
1 X {
1x{
|
|
2x300
|
Swim |
(Backstroke) |
80% - Maintain good technique through entire set |
80% Effort |
- 80% - Maintain good technique through entire set
|
|
3x200
|
Swim |
(Backstroke) |
85% - Little Rest |
70% Effort |
|
|
|
4x100
|
Swim |
(Backstroke) |
90% - Moderate Rest |
60% Effort |
|
|
|
5x50
|
Sprint |
(Backstroke) |
100% - Long Rest |
50% Effort |
|
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 3725 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |