| 2000 |
1 X { |
| 5 X |
200 |
Warm-Up |
(Freestyle) |
Loosen Up + Breath every 5 |
60% Effort |
| 12 X |
50 |
Kick |
(IM) |
Preferably IM Order |
70% Effort |
| 4 X |
100 |
Pull |
(IM) |
25R/25L/50B |
60% Effort |
|
| 3450 |
3 X { |
| 10 X |
25 |
Sprint |
(Butterfly) |
Focus On Stroke Count |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Active Rest |
20% Effort |
| 6 X |
50 |
Sprint |
(Butterfly) |
Hold 200 Target Stroke Rate |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Active Rest |
20% Effort |
| 3 X |
100 |
Sprint |
(Butterfly) |
Last One Dive For Time |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Active Rest |
20% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 5750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |