| 500 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Mixed) |
|
70% Effort |
|
|
|
4x75
|
Warm-Up |
(Choice) |
Kick/Drill/Swim your stroke |
60% Effort |
- Kick/Drill/Swim your stroke
|
|
| 2800 |
2 X {
2x{
|
|
1x400
|
Swim |
(IM) |
on 7:00 |
80% Effort |
|
|
|
4x100
|
Sprint |
(Mixed) |
IM Order on 2:00 |
100% Effort |
|
|
|
1x200
|
Swim |
(IM) |
on 4:00 |
80% Effort |
|
|
|
4x50
|
Sprint |
(Mixed) |
IM Order on 1:00 |
100% Effort |
|
|
|
1x100
|
Swim |
(IM) |
on 2:00 |
80% Effort |
|
|
|
4x25
|
Swim |
(Mixed) |
on :30 |
60% Effort |
|
|
|
| 1000 |
1 X {
1x{
|
|
1x300
|
Swim |
(Choice) |
|
60% Effort |
|
|
|
1x200
|
Kick |
(Choice) |
|
60% Effort |
|
|
|
1x200
|
Pull |
(Choice) |
|
60% Effort |
|
|
|
1x300
|
Swim |
(Choice) |
|
60% Effort |
|
|
|
| 700 |
1 X {
1x{
|
|
4x100
|
Swim |
(Choice) |
Fist Swimming Drill on 1:45 |
70% Effort |
- Fist Swimming Drill on 1:45
|
|
4x50
|
Swim |
(Choice) |
Descend :60, :55, :50, :45 |
70% Effort |
- Descend :60, :55, :50, :45
|
|
4x25
|
Swim |
(Freestyle) |
No Breathers on :45 |
70% Effort |
|
|
|
| 1150 |
1 X {
1x{
|
|
10x50
|
Kick |
(Choice) |
on 1:00 |
80% Effort |
|
|
|
1x200
|
Pull |
(Choice) |
on 3:15 |
70% Effort |
|
|
|
10x25
|
Kick |
(Choice) |
on :30 |
90% Effort |
|
|
|
1x200
|
Swim |
(Choice) |
|
90% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
|
40% Effort |
|
|
|
| Total Distance: 6450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |