| 500 |
1 X { |
| 1 X |
100 |
Warm-Up |
(Breaststroke) |
|
40% Effort |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
|
40% Effort |
| 1 X |
200 |
Kick |
(Freestyle) |
fins and board |
50% Effort |
|
| 1400 |
1 X { |
| 8 X |
25 |
Kick |
(Freestyle) |
sculling kicks. (work on body extension and keeping hips up.) 45 sec |
80% Effort |
| 8 X |
50 |
Kick |
(Freestyle) |
1:45, set faster pace if they can handle it. |
90% Effort |
| 4 X |
100 |
Kick |
(Freestyle) |
20 sec rest (unsure of proper interval) |
100% Effort |
| 2 X |
200 |
Kick |
(Freestyle) |
full sprint fast open turns. 20 sec rest. (unsure of proper interval) |
100% Effort |
|
| 450 |
1 X { |
| 6 X |
25 |
Other |
(Butterfly) |
2 eachStreamline kick / 3k1p drill / swim 12-14 strokes |
80% Effort |
| 6 X |
25 |
Other |
(Backstroke) |
Streamline kick / 6nRoll drill / swim 16-18 strokes |
80% Effort |
| 6 X |
25 |
Other |
(Breaststroke) |
Streamline kick / 2k1p drill / swim 12-14 strokes |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 2550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |