800 |
1 X {
1x{
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
1x200
|
Warm-Up |
(Choice) |
Kick |
60% Effort |
|
1x200
|
Warm-Up |
(Freestyle) |
Pull |
60% Effort |
|
1x200
|
Warm-Up |
(IM) |
|
60% Effort |
|
|
600 |
1 X {
1x{
|
1x200
|
Swim |
(Freestyle) |
|
60% Effort |
|
1x200
|
Kick |
(Freestyle) |
|
60% Effort |
|
1x200
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
2000 |
4 X {
4x{
|
1x100
|
Sprint |
(Mixed) |
1st and 3rd time Free, 2nd and 4th time stroke |
100% Effort |
- 1st and 3rd time Free, 2nd and 4th time stroke
|
1x100
|
Sprint |
(Mixed) |
|
60% Effort |
|
1x75
|
Sprint |
(Mixed) |
|
100% Effort |
|
1x75
|
Sprint |
(Mixed) |
|
60% Effort |
|
1x50
|
Sprint |
(Mixed) |
|
100% Effort |
|
1x50
|
Sprint |
(Mixed) |
|
60% Effort |
|
1x25
|
Sprint |
(Mixed) |
|
100% Effort |
|
1x25
|
Sprint |
(Mixed) |
|
60% Effort |
|
|
400 |
2 X {
2x{
|
1x50
|
Drill |
(Freestyle) |
Count strokes per length |
60% Effort |
|
1x50
|
Drill |
(Freestyle) |
Maintain same stroke freq. as in rep 1: faster speed |
70% Effort |
- Maintain same stroke freq. as in rep 1: faster speed
|
1x50
|
Drill |
(Freestyle) |
Maintain same stroke freq. as in rep 1: faster speed |
80% Effort |
- Maintain same stroke freq. as in rep 1: faster speed
|
1x50
|
Drill |
(Freestyle) |
Maintain same stroke freq. as in rep 1: faster speed |
100% Effort |
- Maintain same stroke freq. as in rep 1: faster speed
|
|
2400 |
4 X {
4x{
|
1x125
|
Sprint |
(Freestyle) |
|
100% Effort |
|
1x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x100
|
Sprint |
(Freestyle) |
|
100% Effort |
|
1x75
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x75
|
Sprint |
(Freestyle) |
|
100% Effort |
|
1x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x50
|
Sprint |
(Freestyle) |
|
100% Effort |
|
1x25
|
Swim |
(Freestyle) |
1 Minute Rest after 25 |
80% Effort |
|
|
200 |
1 X {
1x{
|
1x200
|
Warm-Down |
(Freestyle) |
|
50% Effort |
|
|
Total Distance: 6400 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |