| 1000 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 1 X |
300 |
Pull |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
|
60% Effort |
|
| 400 |
1 X { |
| 8 X |
50 |
Swim |
(Choice) |
Mid-pool 50's work the turns. No breathing in or out of turns, strong dolphin kicks, streamlined body position |
80% Effort |
|
| 900 |
3 X { |
| 1 X |
150 |
Swim |
(Freestyle) |
Strong |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Fast - 30 Seconds Rest |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Sprint - 1 Minute Rest |
100% Effort |
|
| 1150 |
1 X { |
| 5 X |
50 |
Kick |
(Choice) |
25 Relaxed / 25 Build to 90% |
70% Effort |
| 5 X |
50 |
Pull |
(Choice) |
Distance Per Stroke - Focus on Feeling the Water |
70% Effort |
| 5 X |
50 |
Swim |
(Choice) |
|
80% Effort |
| 5 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 6 X |
25 |
Sprint |
(Choice) |
As Fast As Possible - 2 Minutes Rest |
100% Effort |
|
| 600 |
4 X { |
| 1 X |
100 |
Kick |
(Choice) |
Fast |
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
Recovery |
60% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 4250 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |