| 2000 |
1 X { |
| 5 X |
200 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 12 X |
50 |
Kick |
(IM) |
(3) 50's of each kick IMO |
70% Effort |
| 4 X |
100 |
Pull |
(IM) |
25R/25L/50B |
70% Effort |
|
| 200 |
1 X { |
| 4 X |
25 |
Sprint |
(Butterfly) |
Maintain good technique |
80% Effort |
| 1 X |
100 |
Swim |
(Backstroke) |
Maintain good technique / Fins optional |
50% Effort |
|
| 800 |
4 X { |
| 1 X |
150 |
Swim |
(Breaststroke) |
|
80% Effort |
| 1 X |
50 |
Kick |
(Breaststroke) |
|
60% Effort |
|
| 1000 |
4 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Relaxed |
60% Effort |
| 1 X |
75 |
Swim |
(Breaststroke) |
Strong |
70% Effort |
| 1 X |
100 |
Swim |
(IM) |
Fast |
80% Effort |
| 1 X |
25 |
Sprint |
(Breaststroke) |
All Out |
90% Effort |
|
| 800 |
4 X { |
| 1 X |
150 |
Swim |
(Breaststroke) |
|
80% Effort |
| 1 X |
50 |
Kick |
(Breaststroke) |
|
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 5100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |