| 1400 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
3x200
|
Other |
(Mixed) |
Swim / Kick / Drill / Swim by 50 |
60% Effort |
- Swim / Kick / Drill / Swim by 50
|
|
4x100
|
Swim |
(IM) |
|
70% Effort |
|
|
|
| 2400 |
1 X {
1x{
|
|
8x50
|
Kick |
(Butterfly) |
Medium effort |
80% Effort |
|
|
|
8x50
|
Drill |
(Butterfly) |
Medium effort |
80% Effort |
|
|
|
8x50
|
Swim |
(Butterfly) |
Medium effort |
80% Effort |
|
|
|
8x50
|
Kick |
(Backstroke) |
|
60% Effort |
|
|
|
8x50
|
Drill |
(Backstroke) |
|
60% Effort |
|
|
|
8x50
|
Swim |
(Backstroke) |
|
60% Effort |
|
|
|
| 1550 |
1 X {
1x{
|
|
10x50
|
Sprint |
(Butterfly) |
First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout. |
80% Effort |
- First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout.
|
|
6x50
|
Swim |
(Butterfly) |
6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout. |
70% Effort |
- 6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout.
|
|
6x125
|
Swim |
(IM) |
Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order |
60% Effort |
- Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order
|
|
| 4800 |
2 X {
2x{
|
|
8x50
|
Kick |
(Butterfly) |
Medium effort |
80% Effort |
|
|
|
8x50
|
Drill |
(Butterfly) |
Medium effort |
80% Effort |
|
|
|
8x50
|
Swim |
(Butterfly) |
Medium effort |
80% Effort |
|
|
|
8x50
|
Kick |
(Backstroke) |
|
60% Effort |
|
|
|
8x50
|
Drill |
(Backstroke) |
|
60% Effort |
|
|
|
8x50
|
Swim |
(Backstroke) |
|
60% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
|
|
| Total Distance: 10450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |