| 1150 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Warm-Up |
(IM) |
Kick/Drill |
60% Effort |
|
|
|
1x200
|
Warm-Up |
(Freestyle) |
Pull with buoy and paddles snorkel if you have it |
60% Effort |
- Pull with buoy and paddles snorkel if you have it
|
|
1x50
|
Warm-Up |
(Freestyle) |
Kick and Scull |
60% Effort |
|
|
|
4x75
|
Warm-Up |
(Butterfly) |
BF/DKOB/BF |
70% Effort |
|
|
|
| 450 |
1 X {
1x{
|
|
6x75
|
Swim |
(Backstroke) |
Odds are build Backstroke, Evens are FAST Breaskstroke |
80% Effort |
- Odds are build Backstroke, Evens are FAST Breaskstroke
|
|
| 200 |
2 X {
2x{
|
|
4x25
|
Swim |
(Backstroke) |
1: Swim, 2:Build Up, 3:Build Down, 4: Sprint |
80% Effort |
- 1: Swim, 2:Build Up, 3:Build Down, 4: Sprint
|
|
| 300 |
2 X {
2x{
|
|
1x25
|
Swim |
(Breaststroke) |
|
90% Effort |
|
|
|
1x50
|
Drill |
(Breaststroke) |
2K1P, make sure you are correcting kicks and that they are holding their streamline. |
60% Effort |
- 2K1P, make sure you are correcting kicks and that they are holding their streamline.
|
|
1x25
|
Swim |
(Breaststroke) |
|
90% Effort |
|
|
|
1x50
|
Drill |
(Breaststroke) |
3-2-1 Drill. They should hold their streamline for 3 seconds, 2 secconds, and then 1 second. Each stroke should still end with their hands out front, stopped int he streamline position |
60% Effort |
- 3-2-1 Drill. They should hold their streamline for 3 seconds, 2 secconds, and then 1 second. Each stroke should still end with their hands out front, stopped int he streamline position
|
|
| 900 |
3 X {
3x{
|
|
4x50
|
Swim |
(Backstroke) |
Fast - short rest |
90% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
Recovery |
50% Effort |
|
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 3100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |