| 1100 |
1 X {
1x{
|
|
4x100
|
Warm-Up |
(Choice) |
1:40 |
60% Effort |
|
|
|
4x75
|
Warm-Up |
(Choice) |
KDS 1:15 |
60% Effort |
|
|
|
8x50
|
Warm-Up |
(Freestyle) |
Variable :50 |
60% Effort |
|
|
|
| 1000 |
4 X {
4x{
|
|
1x100
|
Swim |
(Choice) |
90% Effort |
80% Effort |
|
|
|
1x75
|
Kick |
(Choice) |
Fins Optional |
60% Effort |
|
|
|
1x50
|
Swim |
(Choice) |
95% Effort |
80% Effort |
|
|
|
1x25
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
| 450 |
1 X {
1x{
|
|
3x50
|
Drill |
(Breaststroke) |
3K1P (3kick 1 pull) Quick breath low to the water |
70% Effort |
- 3K1P (3kick 1 pull) Quick breath low to the water
|
|
3x50
|
Drill |
(Breaststroke) |
2U2D (2 stroke cycles above surface, 2 stroke cycles below surface |
70% Effort |
- 2U2D (2 stroke cycles above surface, 2 stroke cycles below surface
|
|
3x50
|
Drill |
(Breaststroke) |
w/Paddles 3-2-1 Drill (Hold glide for a long 3 sec, then 2 sec, then 1 sec, Repeat |
70% Effort |
- w/Paddles 3-2-1 Drill (Hold glide for a long 3 sec, then 2 sec, then 1 sec, Repeat
|
|
| 3000 |
2 X {
2x{
|
|
1x400
|
Swim |
(IM) |
|
70% Effort |
|
|
|
1x200
|
Drill |
(Choice) |
|
80% Effort |
|
|
|
1x200
|
Swim |
(IM) |
|
80% Effort |
|
|
|
8x50
|
Sprint |
(IM) |
Negative Splits |
100% Effort |
|
|
|
1x100
|
Sprint |
(IM) |
|
100% Effort |
|
|
|
8x25
|
Sprint |
(IM) |
|
100% Effort |
|
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 5650 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |