| 800 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Swim |
60% Effort |
| 4 X |
100 |
Warm-Up |
(Mixed) |
Kick/Pull Alternating Every 100y |
60% Effort |
|
| 600 |
4 X { |
| 2 X |
25 |
Drill |
(Freestyle) |
CU (Catch-up drill) |
70% Effort |
| 2 X |
50 |
Sprint |
(Freestyle) |
22-24 strokes per 25 T1 pace |
90% Effort |
|
| 1650 |
3 X { |
| 1 X |
150 |
Drill |
(Choice) |
|
70% Effort |
| 1 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
100 |
Drill |
(Choice) |
|
70% Effort |
| 1 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
50 |
Drill |
(Choice) |
|
70% Effort |
| 1 X |
150 |
Sprint |
(Choice) |
At least 30 seconds rest before next circuit round. |
90% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 3350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |