| 600 |
1 X {
1x{
|
|
2x150
|
Warm-Up |
(Choice) |
|
60% Effort |
|
|
|
2x100
|
Warm-Up |
(Choice) |
|
60% Effort |
|
|
|
2x50
|
Warm-Up |
(Choice) |
Build |
70% Effort |
|
|
|
| 1800 |
2 X {
2x{
|
|
1x200
|
Swim |
(IM) |
30 sec Rest |
60% Effort |
|
|
|
2x100
|
Swim |
(Breaststroke) |
30 sec RI |
50% Effort |
|
|
|
4x50
|
Kick |
(Freestyle) |
15 sec RI Fins Optional |
80% Effort |
|
|
|
8x25
|
Sprint |
(IM) |
10 sec RI |
80% Effort |
|
|
|
1x100
|
Swim |
(Backstroke) |
30 sec Rest - Repeat Round |
20% Effort |
- 30 sec Rest - Repeat Round
|
|
| 1200 |
1 X {
1x{
|
|
1x200
|
Swim |
(IM) |
25 Fly, 175 Free |
90% Effort |
|
|
|
1x200
|
Swim |
(IM) |
50 Fly, 150 Free |
90% Effort |
|
|
|
1x200
|
Swim |
(IM) |
50 Fly, 25 Back, 125 Free |
90% Effort |
- 50 Fly, 25 Back, 125 Free
|
|
1x200
|
Swim |
(IM) |
50 Fly, 50 Back, 100 Free |
90% Effort |
- 50 Fly, 50 Back, 100 Free
|
|
1x200
|
Swim |
(IM) |
50 Fly, 50 Back, 25 Breast, 75 Free |
90% Effort |
- 50 Fly, 50 Back, 25 Breast, 75 Free
|
|
1x200
|
Swim |
(IM) |
50 Fly, 50 Back, 50 Breast, 50 Free |
90% Effort |
- 50 Fly, 50 Back, 50 Breast, 50 Free
|
|
| 1600 |
1 X {
1x{
|
|
4x100
|
Swim |
(Other) |
Fly/Back on 1:45 Focus on neg. splits |
80% Effort |
- Fly/Back on 1:45 Focus on neg. splits
|
|
1x200
|
Swim |
(IM) |
on 4:00 Focus on neg splits by 25s |
80% Effort |
- on 4:00 Focus on neg splits by 25s
|
|
4x100
|
Swim |
(Other) |
Back/Breast on 1:45 focus on neg splits |
80% Effort |
- Back/Breast on 1:45 focus on neg splits
|
|
1x200
|
Swim |
(IM) |
on 4:00 Focus on neg splits by 25s |
80% Effort |
- on 4:00 Focus on neg splits by 25s
|
|
4x100
|
Swim |
(Other) |
Breast/Free on 1:45 focus on neg splits |
80% Effort |
- Breast/Free on 1:45 focus on neg splits
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 5500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |