| 1400 |
1 X { |
| 5 X |
100 |
Warm-Up |
(Freestyle) |
Breath Every 3 Strokes |
80% Effort |
| 4 X |
100 |
Kick |
(Choice) |
50 Freestyle Kick / 50 Choice Kick |
90% Effort |
| 3 X |
100 |
Pull |
(Freestyle) |
Stroke Rate 18 |
80% Effort |
| 1 X |
200 |
Drill |
(IM) |
25 Drill / 25 Swim - IM Order |
80% Effort |
|
| 1950 |
1 X { |
| 8 X |
50 |
Swim |
(Choice) |
Build on 1:15 |
80% Effort |
| 6 X |
75 |
Swim |
(Choice) |
Descend 1:45 |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Build on 2:00 |
80% Effort |
| 2 X |
150 |
Swim |
(Freestyle) |
Descend on 3:00 |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Build then 2:00 rest |
80% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
As Fast As Possible - 1 minuet rest after each |
100% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 3450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |