| 700 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Freestyle) |
Loosen Up |
50% Effort |
| 1 X |
200 |
Kick |
(Choice) |
Choice Stroke |
50% Effort |
| 1 X |
200 |
Drill |
(IM) |
Change stroke by 50 |
50% Effort |
|
| 500 |
1 X { |
| 1 X |
100 |
Kick |
(Breaststroke) |
Tempo Trainer Mode 1 1:75 :30Rest |
70% Effort |
| 1 X |
100 |
Kick |
(Breaststroke) |
Tempo Trainer Mode 1 1:70 :30 Rest |
70% Effort |
| 1 X |
100 |
Kick |
(Breaststroke) |
Tempo Trainer Mode 1 1:65 :30 Rest |
80% Effort |
| 1 X |
100 |
Kick |
(Breaststroke) |
Tempo Trainer Mode 1 1:60 :30 Rest |
80% Effort |
| 1 X |
100 |
Swim |
(Breaststroke) |
Tempo trainer Mode 1 1:55 :30 Rest |
90% Effort |
|
| 800 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Loosen Up + Breath every 5 |
50% Effort |
| 2 X |
50 |
Drill |
(Breaststroke) |
1-Arm Breastroke |
60% Effort |
| 2 X |
50 |
Drill |
(Breaststroke) |
Breaststroke Fist Drill |
60% Effort |
| 2 X |
50 |
Drill |
(Breaststroke) |
3-3-3 3 BR strokes with Dolphin kick, 3 with Flutter kick, 3 Regular |
60% Effort |
| 2 X |
50 |
Drill |
(Breaststroke) |
2K/1P Breaststroke |
60% Effort |
|
| 2300 |
1 X { |
| 4 X |
200 |
Other |
(Breaststroke) |
Kick / Swim / Drill / Swim by 50 |
70% Effort |
| 5 X |
100 |
Kick |
(Breaststroke) |
|
70% Effort |
| 6 X |
75 |
Drill |
(Breaststroke) |
Choice Drill |
80% Effort |
| 7 X |
50 |
Swim |
(Breaststroke) |
|
90% Effort |
| 8 X |
25 |
Sprint |
(Breaststroke) |
As Fast As Possible - 30 Seconds Rest |
100% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 4600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |