| 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 |
|
|
|
| 400 |
4 X {
4x{
|
|
1x75
|
Sprint |
(IM) |
Drop Least Favorite Stroke |
100% Effort |
- Drop Least Favorite Stroke
|
|
1x25
|
Kick |
(Choice) |
Recovery |
60% Effort |
|
|
|
| 600 |
6 X {
6x{
|
|
1x75
|
Drill |
(Backstroke) |
Left Arm, Right Arm, Both Arms by 25 |
70% Effort |
- Left Arm, Right Arm, Both Arms by 25
|
|
1x25
|
Swim |
(Backstroke) |
Perfect Technique |
70% Effort |
|
|
|
| 300 |
4 X {
4x{
|
|
1x25
|
Kick |
(Backstroke) |
Streamline KOB |
80% Effort |
|
|
|
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) |
|
90% Effort |
|
|
|
| 900 |
3 X {
3x{
|
|
4x50
|
Swim |
(Backstroke) |
Fast - short rest |
90% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
Recovery |
50% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
60% Effort |
|
|
|
| Total Distance: 3100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |