| 450 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Mixed) |
Don't just do freestyle... |
70% Effort |
| 5 X |
25 |
Drill |
(Freestyle) |
Catch up- still warming up, but keep it strong |
60% Effort |
| 5 X |
25 |
Warm-Up |
(Freestyle) |
Get your blood going and get plenty of rest between laps |
60% Effort |
|
| 750 |
5 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Freestyle Build from 70% to 90% |
70% Effort |
| 2 X |
25 |
Other |
(Mixed) |
One Drill, One kick |
50% Effort |
|
| 600 |
1 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
5s rest every 25. (Total Rest is 15s) |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
7s rest every 50 (Total Rest is 21s) |
80% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
10s rest every 100 (Total Rest is 20s) |
80% Effort |
|
| 750 |
5 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Freestyle Build from 70% to 90% |
70% Effort |
| 2 X |
25 |
Other |
(Mixed) |
One Drill, One kick |
50% Effort |
|
| 500 |
1 X { |
| 4 X |
50 |
Swim |
(Freestyle) |
Descend |
70% Effort |
| 3 X |
100 |
Kick |
(Choice) |
Descend |
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 3350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |