| 600 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Warm-Up |
(Freestyle) |
Side-kick, Side-Kick Switch |
60% Effort |
- Side-kick, Side-Kick Switch
|
|
4x50
|
Warm-Up |
(Freestyle) |
Descend |
80% Effort |
|
|
|
| 450 |
6 X {
6x{
|
|
1x25
|
Kick |
(Backstroke) |
Streamline KOB, no rest T1 |
80% Effort |
- Streamline KOB, no rest T1
|
|
1x25
|
Swim |
(Freestyle) |
Finish with a flip turn straight into underwater streamline w/ dolphin kicks for Backstroke T2 |
70% Effort |
- Finish with a flip turn straight into underwater streamline w/ dolphin kicks for Backstroke T2
|
|
1x25
|
Swim |
(Backstroke) |
Fast T |
90% Effort |
|
|
|
| 300 |
3 X {
3x{
|
|
1x75
|
Sprint |
(IM) |
No Freestyle |
100% Effort |
|
|
|
1x25
|
Kick |
(Freestyle) |
Recovery |
60% Effort |
|
|
|
| 300 |
2 X {
2x{
|
|
1x25
|
Swim |
(Breaststroke) |
|
90% Effort |
|
|
|
1x50
|
Drill |
(Breaststroke) |
2K1P, make sure you are correcting kicks and that they are holding their streamline. |
60% Effort |
- 2K1P, make sure you are correcting kicks and that they are holding their streamline.
|
|
1x25
|
Swim |
(Breaststroke) |
|
90% Effort |
|
|
|
1x50
|
Drill |
(Breaststroke) |
3-2-1 Drill. They should hold their streamline for 3 seconds, 2 secconds, and then 1 second. Each stroke should still end with their hands out front, stopped int he streamline position |
60% Effort |
- 3-2-1 Drill. They should hold their streamline for 3 seconds, 2 secconds, and then 1 second. Each stroke should still end with their hands out front, stopped int he streamline position
|
|
| 400 |
4 X {
4x{
|
|
1x75
|
Sprint |
(IM) |
Drop Least Favorite Stroke |
100% Effort |
- Drop Least Favorite Stroke
|
|
1x25
|
Kick |
(Choice) |
Recovery |
60% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
60% Effort |
|
|
|
| Total Distance: 2350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |