| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Up |
(Breaststroke) |
|
60% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
4x150
|
Swim |
(Freestyle) |
Try to Even Pace the 50s |
70% Effort |
|
|
|
| 1700 |
1 X {
1x{
|
|
8x50
|
Swim |
(Freestyle) |
25 fast freestyle with head raised + 25 easy |
80% Effort |
- 25 fast freestyle with head raised + 25 easy
|
|
1x100
|
Swim |
(Freestyle) |
easy |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
1 hard controlling your stroke, 1 easy breathing every 5 strokes |
80% Effort |
- 1 hard controlling your stroke, 1 easy breathing every 5 strokes
|
|
1x100
|
Swim |
(Freestyle) |
easy |
60% Effort |
|
|
|
9x100
|
Swim |
(Freestyle) |
1 x 75 fast + 25 easy, 1 x 50 hard + 50 easy , 1 x 25 max without breathing + 75 easy |
80% Effort |
- 1 x 75 fast + 25 easy, 1 x 50 hard + 50 easy , 1 x 25 max without breathing + 75 easy
|
|
| 900 |
3 X {
3x{
|
|
4x75
|
Swim |
(Choice) |
Descend 1-4 to 100% each Round |
80% Effort |
- Descend 1-4 to 100% each Round
|
|
| 1800 |
1 X {
1x{
|
|
8x25
|
Sprint |
(Freestyle) |
|
80% Effort |
|
|
|
1x200
|
Swim |
(Choice) |
recovery |
60% Effort |
|
|
|
4x50
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Swim |
(Choice) |
recovery |
60% Effort |
|
|
|
3x75
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x175
|
Swim |
(Choice) |
recovery |
60% Effort |
|
|
|
2x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Swim |
(Choice) |
recovery |
60% Effort |
|
|
|
1x200
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
|
50% Effort |
|
|
|
| Total Distance: 5200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |