| 1000 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
1x300
|
Drill |
(Choice) |
Drill |
50% Effort |
|
|
|
1x200
|
Pull |
(Choice) |
Pull |
50% Effort |
|
|
|
1x100
|
Kick |
(Choice) |
Kick |
50% Effort |
|
|
|
| 1700 |
1 X {
1x{
|
|
8x50
|
Swim |
(Freestyle) |
25 fast freestyle with head raised + 25 easy |
80% Effort |
- 25 fast freestyle with head raised + 25 easy
|
|
1x100
|
Swim |
(Freestyle) |
easy |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
1 hard controlling your stroke, 1 easy breathing every 5 strokes |
80% Effort |
- 1 hard controlling your stroke, 1 easy breathing every 5 strokes
|
|
1x100
|
Swim |
(Freestyle) |
easy |
60% Effort |
|
|
|
9x100
|
Swim |
(Freestyle) |
1 x 75 fast + 25 easy, 1 x 50 hard + 50 easy , 1 x 25 max without breathing + 75 easy |
80% Effort |
- 1 x 75 fast + 25 easy, 1 x 50 hard + 50 easy , 1 x 25 max without breathing + 75 easy
|
|
| 1800 |
1 X {
1x{
|
|
1x300
|
Pull |
(Freestyle) |
Pull Buoy |
80% Effort |
|
|
|
1x300
|
Swim |
(Mixed) |
100 Free 50 Choice |
80% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
Breathe every 3rd Stroke |
80% Effort |
|
|
|
1x300
|
Swim |
(Mixed) |
100 Free 50 Choice |
80% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
Breathe every 3rd Stroke |
80% Effort |
|
|
|
1x300
|
Swim |
(Mixed) |
100 Free 50 Choice |
80% Effort |
|
|
|
| 2400 |
3 X {
3x{
|
|
1x100
|
Drill |
(Freestyle) |
6 Kick Switch |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
5x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
| 600 |
3 X {
3x{
|
|
1x150
|
Swim |
(Choice) |
Build to 90% Effort |
70% Effort |
|
|
|
1x50
|
Kick |
(Choice) |
Fast Kick |
70% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
4x50
|
Warm-Down |
(Freestyle) |
Scull 1/2, swim 1/2 |
60% Effort |
|
|
|
| Total Distance: 7700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |