600 |
1 X {
1x{
|
1x200
|
Warm-Up |
(Freestyle) |
Swim |
50% Effort |
|
1x200
|
Kick |
(Choice) |
Warm-Up Kick |
60% Effort |
|
1x200
|
Pull |
(Choice) |
Warm-Up Pull |
70% Effort |
|
|
3000 |
1 X {
1x{
|
20x25
|
Choice |
(Choice) |
Hold an 80% Pace - Not too fast! |
60% Effort |
- Hold an 80% Pace - Not too fast!
|
10x50
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
5x100
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
4x125
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
2x250
|
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
|
1x500
|
Choice |
(Choice) |
Hold an 80% Pace - Make it! |
60% Effort |
- Hold an 80% Pace - Make it!
|
|
1600 |
8 X {
8x{
|
1x100
|
Swim |
(Freestyle) |
Broken 200 Fast w/ Rest on 1:45 |
80% Effort |
- Broken 200 Fast w/ Rest on 1:45
|
1x75
|
Swim |
(Freestyle) |
on 1:30 |
90% Effort |
|
1x25
|
Swim |
(Freestyle) |
Rest :30 after |
100% Effort |
|
|
1600 |
1 X {
1x{
|
8x25
|
Drill |
(Butterfly) |
Free kick, Biondi, Skate, 1 arm |
60% Effort |
- Free kick, Biondi, Skate, 1 arm
|
4x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
8x25
|
Drill |
(Backstroke) |
1 arm, double arm, scull, pass the bouy |
60% Effort |
- 1 arm, double arm, scull, pass the bouy
|
4x50
|
Swim |
(Backstroke) |
|
80% Effort |
|
8x25
|
Drill |
(Breaststroke) |
1 to 2, over under, butterfly kick, scull |
60% Effort |
- 1 to 2, over under, butterfly kick, scull
|
4x50
|
Swim |
(Breaststroke) |
|
80% Effort |
|
8x25
|
Drill |
(Freestyle) |
head up, fists, underwater free w/fins, hand drag |
60% Effort |
- head up, fists, underwater free w/fins, hand drag
|
4x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
850 |
1 X {
1x{
|
5x50
|
Pull |
(Breaststroke) |
With pull bouy + paddles |
60% Effort |
|
5x50
|
Kick |
(Breaststroke) |
|
60% Effort |
|
5x50
|
Sprint |
(Breaststroke) |
|
100% Effort |
|
1x100
|
Warm-Down |
(Breaststroke) |
|
30% Effort |
|
|
Total Distance: 7650 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |