| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Easy Warmup |
60% Effort |
|
|
|
| 400 |
4 X {
4x{
|
|
1x50
|
Swim |
(Freestyle) |
Build Up to 100% effort |
70% Effort |
|
|
|
2x25
|
Kick |
(Choice) |
Choice of Kick, Use kickboard where available - keep hips and feet at surface of water |
80% Effort |
- Choice of Kick, Use kickboard where available - keep hips and feet at surface of water
|
|
| 200 |
1 X {
1x{
|
|
2x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
| 2200 |
1 X {
1x{
|
|
6x200
|
Swim |
(Mixed) |
1&2) free 15 sec rest 3) IM 15 sec rest |
90% Effort |
- 1&2) free 15 sec rest 3) IM 15 sec rest
|
|
20x50
|
Kick |
(Breaststroke) |
10 sec rest. Fast kick on first 25, distance per kick on second 25 |
100% Effort |
- 10 sec rest. Fast kick on first 25, distance per kick on second 25
|
|
| 275 |
1 X {
1x{
|
|
1x50
|
Swim |
(Breaststroke) |
|
80% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
80% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x25
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 3675 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |