| 600 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Mixed) |
300 swim/drill/swim |
40% Effort |
|
|
|
| 1200 |
4 X {
4x{
|
|
4x25
|
Other |
(Freestyle) |
Drill/Swim Rd 1 Paddle on Forehead, Rd 2 Bend knee 90, Rd 3 Kickboard tag, Rd 4 right/left paddles and fins, on :45 |
80% Effort |
- Drill/Swim Rd 1 Paddle on Forehead, Rd 2 Bend knee 90, Rd 3 Kickboard tag, Rd 4 right/left paddles and fins, on :45
|
|
1x200
|
Swim |
(Freestyle) |
Build each 200 to 100%. Last 200 use fins and paddles as fast as possible, on 3:00 |
100% Effort |
- Build each 200 to 100%. Last 200 use fins and paddles as fast as possible, on 3:00
|
|
| 1200 |
2 X {
2x{
|
|
8x50
|
Swim |
(Mixed) |
200p R1 Free +:5 R2 Back +:10 |
80% Effort |
- 200p R1 Free +:5 R2 Back +:10
|
|
1x200
|
Kick |
(Choice) |
Kick Recovery |
60% Effort |
|
|
|
| 25 |
1 X {
1x{
|
|
1x25
|
Other |
(Other) |
5 Minute Float (visualization) |
10% Effort |
- 5 Minute Float (visualization)
|
|
| 1500 |
1 X {
1x{
|
|
1x400
|
Swim |
(Freestyle) |
Even Paced |
70% Effort |
|
|
|
4x50
|
Sprint |
(Choice) |
30 Seconds Rest After Each |
100% Effort |
- 30 Seconds Rest After Each
|
|
1x300
|
Swim |
(Freestyle) |
Even Pached |
70% Effort |
|
|
|
4x50
|
Sprint |
(Choice) |
1 Minute Rest After Each |
100% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Even Paced |
70% Effort |
|
|
|
4x50
|
Sprint |
(Choice) |
1.5 Minutes Rest After Each |
100% Effort |
- 1.5 Minutes Rest After Each
|
|
| 300 |
1 X {
1x{
|
|
3x100
|
Warm-Down |
(Choice) |
|
40% Effort |
|
|
|
| Total Distance: 4825 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |