| 400 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
100 Free, 100 Choice |
60% Effort |
| 8 X |
25 |
Drill |
(IM) |
Iron man 25 from middle working on turns. 2 each stroke |
60% Effort |
|
| 800 |
2 X { |
| 4 X |
50 |
Drill |
(Choice) |
|
70% Effort |
| 4 X |
50 |
Kick |
(Choice) |
|
70% Effort |
|
| 800 |
4 X { |
| 1 X |
100 |
Drill |
(IM) |
(Fly: singles breathing in center) (Back:Breakouts) (Breast:Dolphin kicks)(Free:fingertip drag) |
70% Effort |
| 2 X |
50 |
Swim |
(IM) |
Im order |
80% Effort |
|
| 1050 |
3 X { |
| 4 X |
50 |
Swim |
(IM) |
F to Ba, Ba to Br, Br to Fr, Fr to Stroke |
80% Effort |
| 6 X |
25 |
Warm-Down |
(Freestyle) |
|
40% Effort |
|
| Total Yards: 3050 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |