| 700 |
1 X {
1x{
|
|
1x300
|
Warm-Up |
(Choice) |
EZ Warm Up |
60% Effort |
|
|
|
16x25
|
Kick |
(Butterfly) |
Underwater Dolphin Kick: 1-4 w/fins on left side, 5-8 w/fins on right side, 9-12 on back no fins, 13-16 on stomach no fins |
70% Effort |
- Underwater Dolphin Kick: 1-4 w/fins on left side, 5-8 w/fins on right side, 9-12 on back no fins, 13-16 on stomach no fins
|
|
| 1000 |
1 X {
1x{
|
|
5x200
|
Kick |
(Choice) |
Build Up by 100 :15 rest |
70% Effort |
|
|
|
| 1300 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Distance Per Stroke - Long and Smooth |
70% Effort |
- Distance Per Stroke - Long and Smooth
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
3x100
|
Swim |
(Freestyle) |
Descend |
80% Effort |
|
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
2x100
|
Swim |
(Freestyle) |
Fast |
90% Effort |
|
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
1x100
|
Sprint |
(Freestyle) |
As Fast As Possible |
100% Effort |
|
|
|
| 2400 |
1 X {
1x{
|
|
1x500
|
Swim |
(Freestyle) |
On 06:00 |
80% Effort |
|
|
|
5x50
|
Sprint |
(Choice) |
On 01:30 |
90% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
On 5:30 |
80% Effort |
|
|
|
6x50
|
Sprint |
(Choice) |
1:20 |
90% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
On 4:00 |
80% Effort |
|
|
|
7x50
|
Sprint |
(Choice) |
on 1:10 |
90% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
|
|
|
8x50
|
Sprint |
(Choice) |
on 1:00 |
90% Effort |
|
|
|
| 1200 |
2 X {
2x{
|
|
4x50
|
Swim |
(Freestyle) |
Even Paced |
80% Effort |
|
|
|
2x100
|
Swim |
(Freestyle) |
Even Paced |
80% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Even Paced |
80% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
2x100
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 6800 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |