| 350 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
EZ Warm Up - Stop as Needed |
40% Effort |
- EZ Warm Up - Stop as Needed
|
|
1x100
|
Swim |
(Choice) |
Drill |
50% Effort |
|
|
|
1x50
|
Kick |
(Choice) |
Kick |
60% Effort |
|
|
|
| 750 |
5 X {
5x{
|
|
1x100
|
Swim |
(Freestyle) |
Freestyle Build from 70% to 90% |
70% Effort |
- Freestyle Build from 70% to 90%
|
|
2x25
|
Other |
(Mixed) |
One Drill, One kick |
50% Effort |
|
|
|
| 700 |
2 X {
2x{
|
|
1x50
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x75
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x125
|
Swim |
(Freestyle) |
|
90% Effort |
|
|
|
| 200 |
2 X {
2x{
|
|
1x50
|
Drill |
(Freestyle) |
Pull only |
50% Effort |
|
|
|
1x50
|
Drill |
(Freestyle) |
Kick only |
50% Effort |
|
|
|
| 1800 |
2 X {
2x{
|
|
2x100
|
Drill |
(Mixed) |
Kick/Swim by 25 Ascending, rest for 30 |
70% Effort |
- Kick/Swim by 25 Ascending, rest for 30
|
|
2x100
|
Pull |
(Freestyle) |
Pull only, rest for 30 |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Controlled sprint speed, rest for 20 |
80% Effort |
- Controlled sprint speed, rest for 20
|
|
1x100
|
Drill |
(Freestyle) |
Catch-up, rest for 1:00 |
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Full on, control the sprint of each 50, rest for 1:00 |
80% Effort |
- Full on, control the sprint of each 50, rest for 1:00
|
|
| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Down |
(Freestyle) |
|
40% Effort |
|
|
|
| Total Distance: 4300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |