| 2000 |
1 X {
1x{
|
|
4x200
|
Warm-Up |
(Choice) |
on 3:30 |
40% Effort |
|
|
|
10x100
|
Kick |
(Choice) |
on 2:15 |
80% Effort |
|
|
|
2x100
|
Swim |
(Freestyle) |
on 2:00 |
30% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
8x50
|
Swim |
(Freestyle) |
Descend 1-4, Last one at 200 RP + 1 |
80% Effort |
- Descend 1-4, Last one at 200 RP + 1
|
|
4x100
|
Swim |
(Freestyle) |
Hold 200 BES + 5 |
80% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Set-Up for broken 200 |
50% Effort |
|
|
|
2x100
|
Swim |
(Freestyle) |
Broken 200- Aim for 200 Best Time -3 Secs |
100% Effort |
- Broken 200- Aim for 200 Best Time -3 Secs
|
|
1x200
|
Swim |
(Freestyle) |
Recover for Next Round |
20% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
8x50
|
Swim |
(Freestyle) |
Descend 1-4, Last one at 200 RP + 1 |
80% Effort |
- Descend 1-4, Last one at 200 RP + 1
|
|
4x100
|
Swim |
(Freestyle) |
Hold 200 BES + 5 |
80% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Set-Up for broken 200 |
50% Effort |
|
|
|
2x100
|
Swim |
(Freestyle) |
Broken 200- Aim for 200 Best Time -3 Secs |
100% Effort |
- Broken 200- Aim for 200 Best Time -3 Secs
|
|
1x200
|
Swim |
(Freestyle) |
Recover for Next Round |
20% Effort |
|
|
|
| 2000 |
2 X {
2x{
|
|
1x200
|
Swim |
(Freestyle) |
80% |
80% Effort |
|
|
|
2x150
|
Swim |
(Freestyle) |
85% |
80% Effort |
|
|
|
3x100
|
Swim |
(Freestyle) |
90% |
70% Effort |
|
|
|
4x50
|
Sprint |
(Freestyle) |
100% - 1 minutes rest after each |
60% Effort |
- 100% - 1 minutes rest after each
|
|
| 500 |
1 X {
1x{
|
|
10x50
|
Swim |
(Freestyle) |
Perfect Technique - Try to maintain while tired |
70% Effort |
- Perfect Technique - Try to maintain while tired
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
|
10% Effort |
|
|
|
| Total Distance: 7500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |