| 600 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 1300 |
1 X {
1x{
|
|
3x100
|
Swim |
(Freestyle) |
Breathing every 3 at 1:30 |
60% Effort |
- Breathing every 3 at 1:30
|
|
1x200
|
Sprint |
(Freestyle) |
Sprint from Blocks (2 Heats) |
60% Effort |
- Sprint from Blocks (2 Heats)
|
|
3x100
|
Swim |
(Freestyle) |
Breathing every 5 at 1:25 |
60% Effort |
- Breathing every 5 at 1:25
|
|
1x200
|
Sprint |
(Freestyle) |
Sprint from Blocks (2 Heats) |
60% Effort |
- Sprint from Blocks (2 Heats)
|
|
3x100
|
Swim |
(Freestyle) |
Breathing every 7 at 1:20 |
60% Effort |
- Breathing every 7 at 1:20
|
|
| 900 |
1 X {
1x{
|
|
3x100
|
Swim |
(Mixed) |
1st 100: Choice, 2nd 100: Stroke, 3rd 100: Choice |
80% Effort |
- 1st 100: Choice, 2nd 100: Stroke, 3rd 100: Choice
|
|
6x50
|
Swim |
(Mixed) |
Odds: Stroke, Evens Choice |
70% Effort |
- Odds: Stroke, Evens Choice
|
|
12x25
|
Swim |
(Choice) |
CHOICE |
60% Effort |
|
|
|
| 4000 |
1 X {
1x{
|
|
1x400
|
Swim |
(IM) |
DPS |
60% Effort |
|
|
|
4x400
|
Swim |
(Freestyle) |
Descending Each 400 (Faster Time) |
80% Effort |
- Descending Each 400 (Faster Time)
|
|
1x400
|
Drill |
(Choice) |
|
60% Effort |
|
|
|
1x400
|
Swim |
(Freestyle) |
Long and Strong |
80% Effort |
|
|
|
1x400
|
Swim |
(Choice) |
|
70% Effort |
|
|
|
1x800
|
Swim |
(Freestyle) |
Negative Splits 400/400 Second 400 is faster than the first 400 |
90% Effort |
- Negative Splits 400/400 Second 400 is faster than the first 400
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 7000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |