| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Other) |
SKIDS (Swim, Kick, IM, Drill, Swim) by 200 about 12 mins |
60% Effort |
- SKIDS (Swim, Kick, IM, Drill, Swim) by 200 about 12 mins
|
|
| 1300 |
1 X {
1x{
|
|
16x25
|
Swim |
(Freestyle) |
Streamlines. (tight arms and reach) |
90% Effort |
- Streamlines. (tight arms and reach)
|
|
16x25
|
Swim |
(Freestyle) |
one arm streamline kicks,Breath with one goggle in water, head in neutral position |
90% Effort |
- one arm streamline kicks,Breath with one goggle in water, head in neutral position
|
|
8x50
|
Swim |
(Freestyle) |
breath every two strokes or at flags facing lane one both directions |
90% Effort |
- breath every two strokes or at flags facing lane one both directions
|
|
1x100
|
Swim |
(Freestyle) |
sprint, breath 2 with streamlines. |
100% Effort |
- sprint, breath 2 with streamlines.
|
|
| 1500 |
2 X {
2x{
|
|
1x300
|
Pull |
(Freestyle) |
Target Stroke Rate (68 SPM) |
50% Effort |
- Target Stroke Rate (68 SPM)
|
|
1x300
|
Swim |
(Freestyle) |
Build speed by 50s |
60% Effort |
|
|
|
1x150
|
Swim |
(Choice) |
No Freestyle |
70% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 3700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |