| 1300 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Choice Warm up |
50% Effort |
|
|
|
3x200
|
Other |
(Mixed) |
Kick / Swim / Drill / Swim by 50 |
60% Effort |
- Kick / Swim / Drill / Swim by 50
|
|
4x75
|
Drill |
(Choice) |
Fist Swimming Drill |
60% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
4x25
|
Swim |
(Freestyle) |
Build by 25 (30s each) |
70% Effort |
|
|
|
3x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
2x75
|
Swim |
(Freestyle) |
|
90% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
|
100% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
| 700 |
1 X {
1x{
|
|
1x200
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
1x200
|
Swim |
(Backstroke) |
|
60% Effort |
|
|
|
1x100
|
Swim |
(Butterfly) |
|
60% Effort |
|
|
|
| 2100 |
3 X {
3x{
|
|
6x25
|
Sprint |
(Butterfly) |
T - 100% effort, Evens - start from blocks |
70% Effort |
- T - 100% effort, Evens - start from blocks
|
|
1x25
|
Swim |
(Choice) |
recovery |
30% Effort |
|
|
|
6x25
|
Sprint |
(Backstroke) |
T - 100% effort, Evens - start from blocks |
70% Effort |
- T - 100% effort, Evens - start from blocks
|
|
1x25
|
Swim |
(Choice) |
recovery |
30% Effort |
|
|
|
6x25
|
Sprint |
(Breaststroke) |
T - 100% effort, Evens - start from blocks |
70% Effort |
- T - 100% effort, Evens - start from blocks
|
|
1x25
|
Swim |
(Choice) |
recovery |
30% Effort |
|
|
|
6x25
|
Sprint |
(Freestyle) |
T - 100% effort, Evens - start from blocks |
70% Effort |
- T - 100% effort, Evens - start from blocks
|
|
1x25
|
Swim |
(Choice) |
recovery |
30% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
swim stroke |
60% Effort |
|
|
|
| Total Distance: 4900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |