| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Mixed) |
SKIDS: 100 of Swim/Kick/IM/Drill/Swim - Choice Drill |
60% Effort |
- SKIDS: 100 of Swim/Kick/IM/Drill/Swim - Choice Drill
|
|
| 450 |
6 X {
6x{
|
|
1x50
|
Kick |
(Freestyle) |
|
70% Effort |
|
|
|
1x25
|
Kick |
(Freestyle) |
Fast |
90% Effort |
|
|
|
| 2000 |
1 X {
1x{
|
|
1x400
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
4x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x300
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
3x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x100
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
1x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
| 1200 |
2 X {
2x{
|
|
1x200
|
Swim |
(Freestyle) |
Hold 80 percent effort |
70% Effort |
|
|
|
1x100
|
Swim |
(Choice) |
Active Rest |
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Hold 90 percent effort |
70% Effort |
|
|
|
1x100
|
Swim |
(Choice) |
Active Rest |
60% Effort |
|
|
|
| 150 |
2 X {
2x{
|
|
1x25
|
Drill |
(Freestyle) |
Breath every 3 strokes |
80% Effort |
|
|
|
1x25
|
Drill |
(Freestyle) |
Breath every 5 strokes |
80% Effort |
|
|
|
1x25
|
Drill |
(Freestyle) |
Breath every 7 strokes |
80% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Mixed) |
Don't skip this, you've earned it. |
70% Effort |
- Don't skip this, you've earned it.
|
|
| Total Distance: 4500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |