| 1600 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 10 X |
50 |
Swim |
(Choice) |
Descend 1-5 repeat Descend 6-10 |
60% Effort |
| 6 X |
100 |
Other |
(Mixed) |
75 Drill / 25 Kick Fast |
70% Effort |
|
| 800 |
1 X { |
| 8 X |
50 |
Other |
(Mixed) |
Swim / Kick by 25 |
70% Effort |
| 8 X |
50 |
Swim |
(Freestyle) |
Build Up |
70% Effort |
|
| 2500 |
2 X { |
| 4 X |
100 |
Drill |
(IM) |
Single Arm Fly, Tripple Kick Switch Backstroke, Tripple Kick One Pull Breaststroke, Catch-up Drill Freestyle. |
90% Effort |
| 2 X |
100 |
Kick |
(Mixed) |
RED - 5 Seconds of Rest at the wall - Breaststroke-Freestyle |
100% Effort |
| 4 X |
75 |
Pull |
(Mixed) |
BLUE - 15 Seconds of Rest at the wall - Fly-Freestyle |
50% Effort |
| 6 X |
50 |
Swim |
(Mixed) |
RED - 5 Seconds of Rest at the wall - 2x Fly, 2x Backstroke, 2x Breaststroke |
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
Swim-Out In between sets |
50% Effort |
|
| 500 |
1 X { |
| 1 X |
500 |
Warm-Down |
(Mixed) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 5400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |