| 600 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
4x25
|
Drill |
(Breaststroke) |
Up/Kick/Glide holding pull bouy out front |
70% Effort |
- Up/Kick/Glide holding pull bouy out front
|
|
4x25
|
Drill |
(Breaststroke) |
Up/Kick/Glide hands in streamline position |
70% Effort |
- Up/Kick/Glide hands in streamline position
|
|
4x25
|
Drill |
(Breaststroke) |
Up/Kick/Glide with tiny pull |
70% Effort |
- Up/Kick/Glide with tiny pull
|
|
| 1100 |
1 X {
1x{
|
|
4x25
|
Drill |
(Breaststroke) |
3Kick, 1 Pull |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Pull, Breath, Glide, Kick, Glide |
60% Effort |
- Pull, Breath, Glide, Kick, Glide
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Splash Hands |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Cobra |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x75
|
Drill |
(Breaststroke) |
3,2,1 Pullout Drill |
60% Effort |
|
|
|
4x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
| 650 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Descend |
60% Effort |
|
|
|
5x50
|
Kick |
(Choice) |
Descend |
60% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 2950 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |