| 600 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Warm-Up |
(Freestyle) |
Side-kick, Side-Kick Switch |
60% Effort |
- Side-kick, Side-Kick Switch
|
|
4x50
|
Warm-Up |
(Freestyle) |
Descend |
80% Effort |
|
|
|
| 600 |
6 X {
6x{
|
|
1x75
|
Drill |
(Backstroke) |
Left Arm, Right Arm, Both Arms by 25 |
70% Effort |
- Left Arm, Right Arm, Both Arms by 25
|
|
1x25
|
Swim |
(Backstroke) |
Perfect Technique |
70% Effort |
|
|
|
| 400 |
4 X {
4x{
|
|
1x75
|
Drill |
(Backstroke) |
8 Kick-Switch, 6 Kick-Switch, 4 Kick-Switch, by 25 |
70% Effort |
- 8 Kick-Switch, 6 Kick-Switch, 4 Kick-Switch, by 25
|
|
1x25
|
Swim |
(Backstroke) |
Perfect Technique |
70% Effort |
|
|
|
| 750 |
1 X {
1x{
|
|
6x75
|
Swim |
(Freestyle) |
Descend 1-3, 4-6 |
70% Effort |
|
|
|
6x50
|
Swim |
(Freestyle) |
Breathe every 3/5 strokes by 50 |
70% Effort |
- Breathe every 3/5 strokes by 50
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
After each 50 have them roll the yogo dice and complete pose |
50% Effort |
- After each 50 have them roll the yogo dice and complete pose
|
|
| Total Distance: 2550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |