| 900 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
Easy |
50% Effort |
| 1 X |
200 |
Drill |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Kick |
(Choice) |
Easy kick to half way through the pool, then hard kick |
70% Effort |
| 6 X |
50 |
Sprint |
(Choice) |
Break-out, or Build-up. On 1:00 |
80% Effort |
|
| 1800 |
2 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
90% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
100% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
|
| 1900 |
2 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
negative split |
80% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
even pace |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
even pace |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
negative split |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
even pace |
90% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
ALL OUT |
100% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 5000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |