| 1350 |
3 X { |
| 1 X |
300 |
Warm-Up |
(Freestyle) |
Easy Swim |
50% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Breathe 3/5 by 25 |
60% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Fast |
80% Effort |
|
| 1400 |
1 X { |
| 3 X |
200 |
Other |
(Mixed) |
Kick / Swim / Drill / Swim by 50 |
70% Effort |
| 5 X |
100 |
Pull |
(Breaststroke) |
Work on distance per stroke |
70% Effort |
| 6 X |
50 |
Swim |
(Breaststroke) |
Descend |
80% Effort |
|
| 500 |
1 X { |
| 8 X |
50 |
Swim |
(IM) |
|
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
EZ |
30% Effort |
|
| 400 |
4 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Build Up to 100% effort |
70% Effort |
| 2 X |
25 |
Kick |
(Choice) |
Choice of Kick, Use kickboard where available - keep hips and feet at surface of water |
80% Effort |
|
| 600 |
1 X { |
| 6 X |
100 |
Other |
(Mixed) |
Swim Build / Swim Sprint / Kick Sprint / EZ by 25 |
70% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 4550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |