| 1300 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 12 X |
50 |
Kick |
(IM) |
(3) 50's of each kick IMO |
70% Effort |
| 4 X |
100 |
Pull |
(IM) |
25R/25L/50B |
70% Effort |
|
| 500 |
1 X { |
| 1 X |
500 |
Swim |
(IM) |
as 5 X 100 IM's (TECHNIQUE,) |
70% Effort |
|
| 2250 |
1 X { |
| 4 X |
100 |
Drill |
(Breaststroke) |
2k1p/3k1p/321/swim Alternating every 25y |
60% Effort |
| 5 X |
25 |
Sprint |
(Butterfly) |
|
60% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
EZ |
60% Effort |
| 5 X |
50 |
Sprint |
(Backstroke) |
|
60% Effort |
| 5 X |
75 |
Swim |
(Breaststroke) |
Build by 25y |
60% Effort |
| 2 X |
100 |
Swim |
(Breaststroke) |
Negative splits |
60% Effort |
| 5 X |
50 |
Sprint |
(Breaststroke) |
|
60% Effort |
| 4 X |
150 |
Drill |
(Other) |
Catch Up, Finger tip, 3 & Hold |
60% Effort |
|
| 1800 |
1 X { |
| 4 X |
50 |
Sprint |
(Choice) |
200 Pace Swims of Event 1 |
100% Effort |
| 1 X |
500 |
Warm-Down |
(Freestyle) |
Clear Lactate + 6:00 Rest |
20% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
200 Pace Swims of Event 2 |
100% Effort |
| 1 X |
500 |
Warm-Down |
(Freestyle) |
Clear Lactate + 6:00 Rest |
20% Effort |
| 4 X |
25 |
Sprint |
(Choice) |
200 Pace Swims of Relay Leg |
90% Effort |
| 1 X |
300 |
Warm-Down |
(Freestyle) |
Clear Lactate + 2:00 Rest |
20% Effort |
|
| Total Yards: 5850 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |