1300 |
1 X {
1x{
|
1x500
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
2x200
|
Other |
(Choice) |
Swim / Kick / Drill / Swim by 50 |
60% Effort |
- Swim / Kick / Drill / Swim by 50
|
4x100
|
Swim |
(IM) |
|
70% Effort |
|
|
1750 |
5 X {
5x{
|
5x50
|
Swim |
(Breaststroke) |
Fast - short rest |
90% Effort |
|
1x100
|
Swim |
(Freestyle) |
Recovery |
50% Effort |
|
|
1750 |
5 X {
5x{
|
5x50
|
Swim |
(Breaststroke) |
Fast - short rest |
90% Effort |
|
1x100
|
Swim |
(Freestyle) |
Recovery |
50% Effort |
|
|
300 |
1 X {
1x{
|
1x300
|
Kick |
(Choice) |
|
70% Effort |
|
|
1200 |
1 X {
1x{
|
1x300
|
Pull |
(Mixed) |
25 Choice, 50 Breast, Pull buoy and Paddles, 20s Rest |
70% Effort |
- 25 Choice, 50 Breast, Pull buoy and Paddles, 20s Rest
|
2x150
|
Swim |
(Mixed) |
BR/Choice by 50, 20s Rest |
70% Effort |
- BR/Choice by 50, 20s Rest
|
3x100
|
Swim |
(Breaststroke) |
Descend with Paddles, 30s Rest |
70% Effort |
- Descend with Paddles, 30s Rest
|
4x75
|
Swim |
(Breaststroke) |
1. last 25 all out 2. last 50 3. all out 4.go faster, 40s Rest |
70% Effort |
- 1. last 25 all out 2. last 50 3. all out 4.go faster, 40s Rest
|
|
300 |
1 X {
1x{
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
|
Total Distance: 6600 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |