| 500 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 300 |
1 X { |
| 3 X |
100 |
Other |
(Mixed) |
25 Drill / 75 Kick |
70% Effort |
|
| 900 |
3 X { |
| 1 X |
150 |
Swim |
(Freestyle) |
Strong |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Fast - 30 Seconds Rest |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Sprint - 1 Minute Rest |
100% Effort |
|
| 1250 |
1 X { |
| 5 X |
50 |
Kick |
(Choice) |
25 Relaxed / 25 Build to 90% |
70% Effort |
| 5 X |
50 |
Pull |
(Choice) |
Distance Per Stroke - Focus on Feeling the Water |
70% Effort |
| 5 X |
50 |
Swim |
(Choice) |
Build Up to 90% |
80% Effort |
| 5 X |
50 |
Swim |
(Choice) |
Descend to 100% |
80% Effort |
| 5 X |
50 |
Sprint |
(Choice) |
As Fast As Possible - 2 Minutes Rest |
100% Effort |
|
| 1400 |
4 X { |
| 1 X |
200 |
Swim |
(Choice) |
Fast |
90% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Slow |
60% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 4550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |