| 600 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
Swim |
60% Effort |
|
|
|
4x100
|
Warm-Up |
(Mixed) |
Kick/Pull Alternating Every 100y |
60% Effort |
- Kick/Pull Alternating Every 100y
|
|
| 450 |
1 X {
1x{
|
|
1x100
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
3x50
|
Sprint |
(Freestyle) |
Descend- Faster Time Each 50 |
60% Effort |
- Descend- Faster Time Each 50
|
|
1x100
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
2x50
|
Sprint |
(Breaststroke) |
Descend- Faster Time Each 50 |
60% Effort |
- Descend- Faster Time Each 50
|
|
| 450 |
1 X {
1x{
|
|
3x50
|
Drill |
(Breaststroke) |
3K1P (3kick 1 pull) Quick breath low to the water |
70% Effort |
- 3K1P (3kick 1 pull) Quick breath low to the water
|
|
3x50
|
Drill |
(Breaststroke) |
2U2D (2 stroke cycles above surface, 2 stroke cycles below surface |
70% Effort |
- 2U2D (2 stroke cycles above surface, 2 stroke cycles below surface
|
|
3x50
|
Drill |
(Breaststroke) |
w/Paddles 3-2-1 Drill (Hold glide for a long 3 sec, then 2 sec, then 1 sec, Repeat |
70% Effort |
- w/Paddles 3-2-1 Drill (Hold glide for a long 3 sec, then 2 sec, then 1 sec, Repeat
|
|
| 3050 |
1 X {
1x{
|
|
8x25
|
Swim |
(Freestyle) |
(40 sec) with buoy flip early (full sprint w/ kick) |
100% Effort |
- (40 sec) with buoy flip early (full sprint w/ kick)
|
|
8x50
|
Pull |
(Freestyle) |
1:20 pull (high elbows in pull) |
90% Effort |
- 1:20 pull (high elbows in pull)
|
|
8x100
|
Kick |
(Freestyle) |
2:30 |
100% Effort |
|
|
|
8x200
|
Swim |
(Freestyle) |
4:00 |
90% Effort |
|
|
|
1x50
|
Other |
(Other) |
easy |
60% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
Very easy warm-down |
40% Effort |
|
|
|
| Total Distance: 4850 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |