| 500 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Mixed) |
|
70% Effort |
|
|
|
4x75
|
Warm-Up |
(Choice) |
Kick/Drill/Swim your stroke |
60% Effort |
- Kick/Drill/Swim your stroke
|
|
| 1600 |
8 X {
8x{
|
|
1x100
|
Swim |
(Freestyle) |
Broken 200 Fast w/ Rest on 1:45 |
80% Effort |
- Broken 200 Fast w/ Rest on 1:45
|
|
1x75
|
Swim |
(Freestyle) |
on 1:30 |
90% Effort |
|
|
|
1x25
|
Swim |
(Freestyle) |
Rest :30 after |
100% Effort |
|
|
|
| 3000 |
1 X {
1x{
|
|
20x25
|
Choice |
(Choice) |
Hold an 80% Pace - Not too fast! |
60% Effort |
- Hold an 80% Pace - Not too fast!
|
|
10x50
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
|
|
5x100
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
|
|
4x125
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
|
|
2x250
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
|
|
1x500
|
Choice |
(Choice) |
Hold an 80% Pace - Make it! |
60% Effort |
- Hold an 80% Pace - Make it!
|
|
| 700 |
1 X {
1x{
|
|
4x100
|
Swim |
(Choice) |
Fist Swimming Drill on 1:45 |
70% Effort |
- Fist Swimming Drill on 1:45
|
|
4x50
|
Swim |
(Choice) |
Descend :60, :55, :50, :45 |
70% Effort |
- Descend :60, :55, :50, :45
|
|
4x25
|
Swim |
(Freestyle) |
No Breathers on :45 |
70% Effort |
|
|
|
| 350 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
1x50
|
Other |
(Freestyle) |
|
100% Effort |
|
|
|
1x100
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x50
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
| Total Distance: 6150 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |