1200 |
1 X {
1x{
|
5x200
|
Warm-Up |
(Mixed) |
SKIP |
60% Effort |
|
4x50
|
Warm-Up |
(Freestyle) |
Variable Speed |
60% Effort |
|
|
1100 |
4 X {
4x{
|
3x75
|
Pull |
(Choice) |
Slow, Build, Fast by 75 |
80% Effort |
|
1x50
|
Sprint |
(Choice) |
Same stroke as pull - 30 seconds rest |
100% Effort |
- Same stroke as pull - 30 seconds rest
|
|
4500 |
5 X {
5x{
|
1x300
|
Swim |
(Freestyle) |
Build Up by 100 |
70% Effort |
|
2x150
|
Swim |
(Freestyle) |
Build Up by 50 |
80% Effort |
|
3x100
|
Swim |
(Freestyle) |
Goal Time: +3 Seconds on best 100 free time from push |
90% Effort |
- Goal Time: +3 Seconds on best 100 free time from push
|
|
2550 |
1 X {
1x{
|
1x400
|
Swim |
(Freestyle) |
On 06:00 |
80% Effort |
|
4x50
|
Sprint |
(Choice) |
On 01:30 |
90% Effort |
|
1x300
|
Swim |
(Freestyle) |
On 5:30 |
80% Effort |
|
5x50
|
Sprint |
(Choice) |
1:20 |
90% Effort |
|
1x200
|
Swim |
(Freestyle) |
On 4:00 |
80% Effort |
|
6x50
|
Sprint |
(Choice) |
on 1:10 |
90% Effort |
|
1x100
|
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
|
7x50
|
Sprint |
(Choice) |
on 1:00 |
90% Effort |
|
1x50
|
Swim |
(Freestyle) |
on 1:30 |
80% Effort |
|
8x50
|
Sprint |
(Choice) |
on :50 |
60% Effort |
|
|
2400 |
1 X {
1x{
|
1x500
|
Swim |
(Freestyle) |
On 06:00 |
80% Effort |
|
5x50
|
Sprint |
(Choice) |
On 01:30 |
90% Effort |
|
1x300
|
Swim |
(Freestyle) |
On 5:30 |
80% Effort |
|
6x50
|
Sprint |
(Choice) |
1:20 |
90% Effort |
|
1x200
|
Swim |
(Freestyle) |
On 4:00 |
80% Effort |
|
7x50
|
Sprint |
(Choice) |
on 1:10 |
90% Effort |
|
1x100
|
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
|
8x50
|
Sprint |
(Choice) |
on 1:00 |
90% Effort |
|
|
200 |
1 X {
1x{
|
1x200
|
Warm-Down |
(Choice) |
|
50% Effort |
|
|
Total Distance: 11950 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |