| 1400 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 3 X |
200 |
Other |
(Choice) |
Swim / Kick / Drill / Swim by 50 |
60% Effort |
| 4 X |
100 |
Swim |
(IM) |
|
70% Effort |
|
| 1200 |
1 X { |
| 1 X |
300 |
Pull |
(Mixed) |
25 Choice, 50 Breast, Pull buoy and Paddles, 20s Rest |
70% Effort |
| 2 X |
150 |
Swim |
(Mixed) |
BR/Choice by 50, 20s Rest |
70% Effort |
| 3 X |
100 |
Swim |
(Breaststroke) |
Descend with Paddles, 30s Rest |
70% Effort |
| 4 X |
75 |
Swim |
(Breaststroke) |
1. last 25 all out 2. last 50 3. all out 4.go faster, 40s Rest |
70% Effort |
|
| 1100 |
1 X { |
| 1 X |
300 |
Pull |
(Mixed) |
25 Choice, 50 Breast, Pull buoy and Paddles, 20s Rest |
70% Effort |
| 2 X |
150 |
Swim |
(Mixed) |
BR/Choice by 50, 20s Rest |
70% Effort |
| 3 X |
100 |
Swim |
(Breaststroke) |
Descend with Paddles, 30s Rest |
70% Effort |
| 8 X |
25 |
Swim |
(Breaststroke) |
1 easy, 2 fast, 30s Rest |
70% Effort |
|
| 2200 |
2 X { |
| 1 X |
300 |
Pull |
(Mixed) |
25 Choice, 50 Breast, Pull buoy and Paddles, 20s Rest |
70% Effort |
| 2 X |
150 |
Swim |
(Mixed) |
BR/Choice by 50, 20s Rest |
70% Effort |
| 3 X |
100 |
Swim |
(Breaststroke) |
Descend with Paddles, 30s Rest |
70% Effort |
| 8 X |
25 |
Swim |
(Breaststroke) |
1 easy, 2 fast, 30s Rest |
70% Effort |
|
| 600 |
3 X { |
| 5 X |
25 |
Swim |
(Breaststroke) |
Double Pullouts Fast |
90% Effort |
| 1 X |
75 |
Swim |
(Breaststroke) |
All out |
100% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
| Total Yards: 6800 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |