| 600 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 1700 |
2 X {
2x{
|
|
5x50
|
Drill |
(Choice) |
Just fixin some strokes |
50% Effort |
|
|
|
5x75
|
Swim |
(Freestyle) |
Strong, Blast, EZ, Sprint |
80% Effort |
- Strong, Blast, EZ, Sprint
|
|
5x25
|
Sprint |
(Freestyle) |
All Out, as few breaths as possible |
90% Effort |
- All Out, as few breaths as possible
|
|
1x100
|
Swim |
(Freestyle) |
EZ recovery |
60% Effort |
|
|
|
| 2000 |
2 X {
2x{
|
|
1x100
|
Sprint |
(Freestyle) |
From blocks |
80% Effort |
|
|
|
1x200
|
Swim |
(Choice) |
Recovery |
60% Effort |
|
|
|
5x100
|
Swim |
(Freestyle) |
HR 160 |
80% Effort |
|
|
|
1x200
|
Swim |
(Choice) |
Recovery |
60% Effort |
|
|
|
| 1600 |
1 X {
1x{
|
|
1x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x400
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
|
10% Effort |
|
|
|
| Total Distance: 6200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |