| 800 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Freestyle) |
Easy Warm Up |
50% Effort |
|
|
|
4x100
|
Other |
(Choice) |
50 drill/ 50 build to 70% |
70% Effort |
- 50 drill/ 50 build to 70%
|
|
| 2750 |
2 X {
2x{
|
|
1x400
|
Swim |
(Mixed) |
Best non-free stroke, Sprint the first 25 of every 100, then 75 moderate, on 6:30 |
80% Effort |
- Best non-free stroke, Sprint the first 25 of every 100, then 75 moderate, on 6:30
|
|
1x100
|
Kick |
(Mixed) |
Best non-free stroke, All out on 1:30 |
100% Effort |
- Best non-free stroke, All out on 1:30
|
|
1x300
|
Swim |
(Mixed) |
Best non-free stroke, Sprint 75m easy 25m on 5:00 |
80% Effort |
- Best non-free stroke, Sprint 75m easy 25m on 5:00
|
|
1x50
|
Kick |
(Mixed) |
Best non-free stroke, All out on 1:00 |
100% Effort |
- Best non-free stroke, All out on 1:00
|
|
1x200
|
Swim |
(Mixed) |
Best non-free stroke, easy 50, sprint 100, easy 50, on 4:00 |
80% Effort |
- Best non-free stroke, easy 50, sprint 100, easy 50, on 4:00
|
|
1x25
|
Kick |
(Mixed) |
Best non-free stroke, All out on :30 |
100% Effort |
- Best non-free stroke, All out on :30
|
|
1x100
|
Swim |
(Mixed) |
Best non-free stroke, All out on 1:20 |
90% Effort |
- Best non-free stroke, All out on 1:20
|
|
1x200
|
Swim |
(Choice) |
Recovery on 4:00 |
50% Effort |
|
|
|
| 1200 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Descend to 90% on 1:35, 1:30, 1:25, 1:20 |
90% Effort |
- Descend to 90% on 1:35, 1:30, 1:25, 1:20
|
|
1x200
|
Kick |
(Freestyle) |
Recovery |
40% Effort |
|
|
|
4x100
|
Swim |
(Choice) |
Best NFS Descend to 90% on 1:45, 1:40, 1:35, 1:30 |
90% Effort |
- Best NFS Descend to 90% on 1:45, 1:40, 1:35, 1:30
|
|
1x200
|
Kick |
(Choice) |
Best NFS |
40% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
3x100
|
Warm-Down |
(Choice) |
|
40% Effort |
|
|
|
| Total Distance: 5050 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |