| 1300 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Stretch out |
50% Effort |
| 1 X |
200 |
Drill |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
70% Effort |
| 1 X |
500 |
Pull |
(Freestyle) |
With paddles. Breathe every 3. |
60% Effort |
|
| 1600 |
4 X { |
| 1 X |
300 |
Swim |
(Mixed) |
Choice Swim - Descend Pace on 300 by Round |
80% Effort |
| 1 X |
100 |
Kick |
(Mixed) |
Choice Kick - Active Recovery |
60% Effort |
|
| 2000 |
1 X { |
| 1 X |
500 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
(10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
(10 sec rest) |
60% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
|
| 2400 |
1 X { |
| 4 X |
50 |
Kick |
(Choice) |
fast on 1:20 |
100% Effort |
| 2 X |
50 |
Swim |
(Choice) |
smooth on 1:20 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on 1:10 |
100% Effort |
| 4 X |
50 |
Swim |
(Choice) |
smooth on 1:10 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on 1:00 |
100% Effort |
| 6 X |
50 |
Swim |
(Choice) |
smooth on 1:00 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on :50 |
100% Effort |
| 8 X |
50 |
Swim |
(Choice) |
smooth on :50 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on :40 |
100% Effort |
| 8 X |
50 |
Swim |
(Choice) |
smooth on :40 |
100% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Freestyle) |
|
20% Effort |
|
| Total Yards: 7500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |