| 300 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
|
60% Effort |
|
| 400 |
2 X { |
| 1 X |
50 |
Drill |
(Butterfly) |
easy fly drill |
60% Effort |
| 1 X |
50 |
Drill |
(Backstroke) |
6 kick switch |
60% Effort |
| 1 X |
50 |
Drill |
(Breaststroke) |
3 kicks 1 pull |
60% Effort |
| 1 X |
50 |
Drill |
(Freestyle) |
catch up |
60% Effort |
|
| 300 |
1 X { |
| 12 X |
25 |
Swim |
(IM) |
Stroke Sprint, IM Order - 20 seconds rest |
100% Effort |
|
| 600 |
1 X { |
| 4 X |
50 |
Pull |
(IM) |
Each stroke 50y |
60% Effort |
| 2 X |
100 |
Swim |
(IM) |
Each stroke 100y |
60% Effort |
| 4 X |
50 |
Kick |
(IM) |
Each stroke 50y |
60% Effort |
|
| 400 |
2 X { |
| 1 X |
50 |
Drill |
(Butterfly) |
3/3/3 to 1/1/1 |
60% Effort |
| 1 X |
50 |
Drill |
(Backstroke) |
6 kick switch |
60% Effort |
| 1 X |
50 |
Drill |
(Breaststroke) |
3 kicks 1 pull |
60% Effort |
| 1 X |
50 |
Drill |
(Freestyle) |
catch up |
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 2300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |