| 900 |
1 X {
1x{
|
|
1x900
|
Warm-Up |
(Mixed) |
300 swim/drill/swim |
40% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
10x50
|
Sprint |
(Freestyle) |
All Out +:40 |
100% Effort |
|
|
|
| 2750 |
2 X {
2x{
|
|
1x400
|
Swim |
(Mixed) |
Best non-free stroke, Sprint the first 25 of every 100, then 75 moderate, on 6:30 |
80% Effort |
- Best non-free stroke, Sprint the first 25 of every 100, then 75 moderate, on 6:30
|
|
1x100
|
Kick |
(Mixed) |
Best non-free stroke, All out on 1:30 |
100% Effort |
- Best non-free stroke, All out on 1:30
|
|
1x300
|
Swim |
(Mixed) |
Best non-free stroke, Sprint 75m easy 25m on 5:00 |
80% Effort |
- Best non-free stroke, Sprint 75m easy 25m on 5:00
|
|
1x50
|
Kick |
(Mixed) |
Best non-free stroke, All out on 1:00 |
100% Effort |
- Best non-free stroke, All out on 1:00
|
|
1x200
|
Swim |
(Mixed) |
Best non-free stroke, easy 50, sprint 100, easy 50, on 4:00 |
80% Effort |
- Best non-free stroke, easy 50, sprint 100, easy 50, on 4:00
|
|
1x25
|
Kick |
(Mixed) |
Best non-free stroke, All out on :30 |
100% Effort |
- Best non-free stroke, All out on :30
|
|
1x100
|
Swim |
(Mixed) |
Best non-free stroke, All out on 1:20 |
90% Effort |
- Best non-free stroke, All out on 1:20
|
|
1x200
|
Swim |
(Choice) |
Recovery on 4:00 |
50% Effort |
|
|
|
| 100 |
1 X {
1x{
|
|
4x25
|
Sprint |
(Mixed) |
Odd/Free, Even/Choice, Diving |
40% Effort |
- Odd/Free, Even/Choice, Diving
|
|
| 750 |
1 X {
1x{
|
|
5x150
|
Swim |
(Freestyle) |
50EZ/50 MED/50 Sprint |
70% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
3x100
|
Warm-Down |
(Choice) |
|
40% Effort |
|
|
|
| Total Distance: 5300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |