| 1900 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
EZ Warm Up |
40% Effort |
|
|
|
8x100
|
Swim |
(Freestyle) |
Descend 1-4, 5-8 |
60% Effort |
|
|
|
4x75
|
Other |
(Mixed) |
50 Drill / 25 Swim |
60% Effort |
|
|
|
4x50
|
Kick |
(Choice) |
Kick |
60% Effort |
|
|
|
| 2000 |
4 X {
4x{
|
|
1x100
|
Sprint |
(Mixed) |
1st and 3rd time Free, 2nd and 4th time stroke |
100% Effort |
- 1st and 3rd time Free, 2nd and 4th time stroke
|
|
1x100
|
Sprint |
(Mixed) |
|
60% Effort |
|
|
|
1x75
|
Sprint |
(Mixed) |
|
100% Effort |
|
|
|
1x75
|
Sprint |
(Mixed) |
|
60% Effort |
|
|
|
1x50
|
Sprint |
(Mixed) |
|
100% Effort |
|
|
|
1x50
|
Sprint |
(Mixed) |
|
60% Effort |
|
|
|
1x25
|
Sprint |
(Mixed) |
|
100% Effort |
|
|
|
1x25
|
Sprint |
(Mixed) |
|
60% Effort |
|
|
|
| 550 |
1 X {
1x{
|
|
2x100
|
Sprint |
(Freestyle) |
rest 2 min |
100% Effort |
|
|
|
4x50
|
Sprint |
(Freestyle) |
rest 1 min |
100% Effort |
|
|
|
6x25
|
Sprint |
(Freestyle) |
rest 30 |
100% Effort |
|
|
|
| 375 |
3 X {
3x{
|
|
3x25
|
Sprint |
(Freestyle) |
10 seconds rest between 25m, 30sec before 50m |
100% Effort |
- 10 seconds rest between 25m, 30sec before 50m
|
|
1x50
|
Sprint |
(Freestyle) |
Followed by 1 minute rest |
90% Effort |
- Followed by 1 minute rest
|
|
| 2400 |
4 X {
4x{
|
|
1x125
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x100
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x75
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x75
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x25
|
Swim |
(Freestyle) |
1 Minute Rest after 25 |
80% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
6x50
|
Warm-Down |
(Freestyle) |
1:15 |
40% Effort |
|
|
|
| Total Distance: 7525 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |