| 1000 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
Easy |
80% Effort |
| 1 X |
200 |
Drill |
(Choice) |
|
80% Effort |
| 1 X |
200 |
Kick |
(Choice) |
Easy kick to half way through the pool, then hard kick |
90% Effort |
| 6 X |
50 |
Sprint |
(Choice) |
Break-out, or Build-up. On 1:00 |
90% Effort |
|
| 2300 |
1 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
|
80% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
80% Effort |
| 5 X |
50 |
Sprint |
(Breaststroke) |
|
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 6 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 7 X |
50 |
Sprint |
(Backstroke) |
|
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 8 X |
50 |
Sprint |
(Choice) |
|
60% Effort |
|
| 1200 |
1 X { |
| 2 X |
100 |
Swim |
(IM) |
|
80% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Build Up, Hold, Build Down By 100y |
70% Effort |
| 10 X |
50 |
Swim |
(Mixed) |
5 Breast 5 Back |
90% Effort |
| 8 X |
25 |
Sprint |
(IM) |
2 x 25 for each stroke |
90% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
slow and easy warm down |
40% Effort |
|
| Total Yards: 4700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |