| 1500 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
EZ Warm Up |
50% Effort |
| 5 X |
200 |
Swim |
(Freestyle) |
Moderate Descend from 60% to 80% |
60% Effort |
|
| 800 |
1 X { |
| 5 X |
100 |
Swim |
(Freestyle) |
Descend |
60% Effort |
| 6 X |
50 |
Kick |
(Choice) |
Descend |
60% Effort |
|
| 1100 |
1 X { |
| 4 X |
25 |
Drill |
(Breaststroke) |
3Kick, 1 Pull |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
25 |
Drill |
(Breaststroke) |
Pull, Breath, Glide, Kick, Glide |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
25 |
Drill |
(Breaststroke) |
Splash Hands |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
25 |
Drill |
(Breaststroke) |
Cobra |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
75 |
Drill |
(Breaststroke) |
3,2,1 Pullout Drill |
60% Effort |
| 4 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
|
| 600 |
1 X { |
| 8 X |
25 |
Sprint |
(Choice) |
Choice Of Stroke |
70% Effort |
| 1 X |
400 |
Warm-Down |
(Freestyle) |
Cool-Down |
20% Effort |
|
| Total Yards: 4000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |