| 2950 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
On the first day of Christmas my swim coach gave to me... |
60% Effort |
- On the first day of Christmas my swim coach gave to me...
|
|
2x100
|
Swim |
(IM) |
Drill |
60% Effort |
|
|
|
3x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
4x50
|
Other |
(IM) |
Drill, kick, swim, by the 25 |
70% Effort |
- Drill, kick, swim, by the 25
|
|
5x100
|
Sprint |
(Choice) |
On the fifth day of Christmas my swim coach gave to me...100 Choice swims |
90% Effort |
- On the fifth day of Christmas my swim coach gave to me...100 Choice swims
|
|
6x50
|
Swim |
(Choice) |
Mid-paced |
80% Effort |
|
|
|
7x50
|
Kick |
(Choice) |
Odd are Free Even are Choice |
80% Effort |
- Odd are Free Even are Choice
|
|
8x25
|
Drill |
(Freestyle) |
Iron man 25's from middle, fast flip turns, NO breathing inside the backstroke flags |
80% Effort |
- Iron man 25's from middle, fast flip turns, NO breathing inside the backstroke flags
|
|
9x50
|
Swim |
(Mixed) |
On the ninth day of Christmas my swim coach gave to me...every 3rd 50 Choice |
70% Effort |
- On the ninth day of Christmas my swim coach gave to me...every 3rd 50 Choice
|
|
10x25
|
Swim |
(Backstroke) |
Iron man 25's from middle, fast flip turns, really try to perfect your count |
70% Effort |
- Iron man 25's from middle, fast flip turns, really try to perfect your count
|
|
| 2450 |
1 X {
1x{
|
|
1x400
|
Swim |
(IM) |
|
60% Effort |
|
|
|
2x300
|
Swim |
(Mixed) |
(All but Fly) Build, Hold, Build Down |
60% Effort |
- (All but Fly) Build, Hold, Build Down
|
|
2x200
|
Drill |
(Freestyle) |
Tennessee Tumblers |
60% Effort |
|
|
|
6x100
|
Swim |
(Mixed) |
3 Free 3 Back |
60% Effort |
|
|
|
5x50
|
Drill |
(Choice) |
3k1p |
60% Effort |
|
|
|
8x25
|
Sprint |
(IM) |
2 per stroke |
60% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 5600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |