| 1000 |
1 X {
1x{
|
|
1x300
|
Warm-Up |
(Mixed) |
100 Free/ 100 Back/ 100 KOB |
60% Effort |
- 100 Free/ 100 Back/ 100 KOB
|
|
2x150
|
Warm-Up |
(Choice) |
KDS by 50 2:15 |
70% Effort |
|
|
|
4x50
|
Warm-Up |
(IM) |
DS IM Order :55 |
80% Effort |
|
|
|
8x25
|
Sprint |
(Choice) |
10 UW Kicks and Build :35 |
90% Effort |
- 10 UW Kicks and Build :35
|
|
| 300 |
1 X {
1x{
|
|
6x50
|
Kick |
(Butterfly) |
With Pull Buoy |
60% Effort |
|
|
|
| 1000 |
4 X {
4x{
|
|
2x75
|
Sprint |
(Freestyle) |
200p 1:00 |
90% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
200p 1:15 |
90% Effort |
|
|
|
1x50
|
Choice |
(Choice) |
Active Recovery 1:00 |
60% Effort |
|
|
|
| 3000 |
6 X {
6x{
|
|
1x25
|
Other |
(Other) |
|
60% Effort |
|
|
|
1x50
|
Other |
(Other) |
|
60% Effort |
|
|
|
2x25
|
Other |
(Other) |
|
60% Effort |
|
|
|
1x75
|
Other |
(Other) |
|
60% Effort |
|
|
|
1x50
|
Other |
(Other) |
|
60% Effort |
|
|
|
1x75
|
Other |
(Other) |
|
60% Effort |
|
|
|
1x25
|
Other |
(Other) |
|
60% Effort |
|
|
|
2x50
|
Other |
(Other) |
Last 4 are: 50, 25, 50, 25 |
60% Effort |
- Last 4 are: 50, 25, 50, 25
|
|
2x25
|
Other |
(Other) |
|
60% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
|
|
| Total Distance: 5500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |