| 950 |
1 X { |
| 1 X |
150 |
Warm-Up |
(Freestyle) |
Swim/Kick/Swim in 50's |
30% Effort |
| 1 X |
150 |
Warm-Up |
(Breaststroke) |
Same |
30% Effort |
| 1 X |
150 |
Warm-Up |
(Backstroke) |
Same |
30% Effort |
| 1 X |
150 |
Warm-Up |
(Butterfly) |
Same |
30% Effort |
| 1 X |
100 |
Warm-Up |
(Choice) |
|
30% Effort |
| 1 X |
100 |
Warm-Up |
(Freestyle) |
Drill, fingertip drag and straight arm recovery |
30% Effort |
| 4 X |
25 |
Warm-Up |
(Choice) |
Slow/Fast |
50% Effort |
| 1 X |
50 |
Warm-Up |
(Choice) |
Easy |
20% Effort |
|
| 2000 |
1 X { |
| 12 X |
25 |
Sprint |
(Mixed) |
IM Order on 1:30 |
100% Effort |
| 8 X |
50 |
Sprint |
(Mixed) |
IM Order on 3:00 |
90% Effort |
| 4 X |
100 |
Sprint |
(IM) |
On 6:00 |
80% Effort |
| 2 X |
200 |
Swim |
(IM) |
2 mins rest |
70% Effort |
| 1 X |
400 |
Swim |
(IM) |
|
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Easy |
40% Effort |
|
| 1050 |
1 X { |
| 20 X |
25 |
Kick |
(Mixed) |
IM order, with fins |
100% Effort |
| 10 X |
25 |
Swim |
(Mixed) |
IM Order no breaststroke, with fins |
100% Effort |
| 5 X |
50 |
Swim |
(Breaststroke) |
Breaststroke Fast |
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
Easy |
40% Effort |
|
| 800 |
2 X { |
| 1 X |
100 |
Swim |
(Butterfly) |
Breath every stroke, dont rush |
70% Effort |
| 1 X |
100 |
Swim |
(Backstroke) |
Focus on backstroke flipturn |
70% Effort |
| 1 X |
100 |
Swim |
(Breaststroke) |
Focus on short glide with power all around |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Breath every stroke, finish strong |
100% Effort |
|
| 350 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Easy |
30% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
Easy |
20% Effort |
| 1 X |
50 |
Warm-Down |
(Choice) |
Easy |
10% Effort |
|
| Total Yards: 5150 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |