| 700 |
1 X {
1x{
|
|
1x300
|
Warm-Up |
(Freestyle) |
300 Free |
60% Effort |
|
|
|
1x200
|
Kick |
(Freestyle) |
200 Kick |
60% Effort |
|
|
|
1x200
|
Pull |
((Select One)) |
200 Pull |
60% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
4x50
|
Swim |
(Freestyle) |
Hold the pace of these 50s throughout the set |
90% Effort |
- Hold the pace of these 50s throughout the set
|
|
3x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
2x200
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
3x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
|
90% Effort |
|
|
|
| 1400 |
2 X {
2x{
|
|
1x200
|
Swim |
(Freestyle) |
EZ 20 Sec Rest |
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
MD, 20 Sec Rest |
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
HD, 20 Sec Rest |
60% Effort |
|
|
|
1x50
|
Kick |
(Choice) |
EZ |
60% Effort |
|
|
|
1x50
|
Swim |
(Choice) |
EZ |
60% Effort |
|
|
|
| 900 |
1 X {
1x{
|
|
10x50
|
Swim |
(Freestyle) |
Max 10 seconds rest |
80% Effort |
|
|
|
16x25
|
Sprint |
(Freestyle) |
Push 'till your muscles burn |
90% Effort |
- Push 'till your muscles burn
|
|
| 900 |
1 X {
1x{
|
|
10x50
|
Swim |
(Freestyle) |
Max 10 seconds rest |
80% Effort |
|
|
|
16x25
|
Sprint |
(Freestyle) |
Push 'till your muscles burn |
90% Effort |
- Push 'till your muscles burn
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 5600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |