| 800 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
Choice Warm Up |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
4x50
|
Other |
(Mixed) |
25 Drill / 25 Swim |
70% Effort |
|
|
|
4x50
|
Kick |
(Breaststroke) |
|
70% Effort |
|
|
|
| 1100 |
1 X {
1x{
|
|
4x25
|
Drill |
(Breaststroke) |
3Kick, 1 Pull |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Pull, Breath, Glide, Kick, Glide |
60% Effort |
- Pull, Breath, Glide, Kick, Glide
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Splash Hands |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Cobra |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x75
|
Drill |
(Breaststroke) |
3,2,1 Pullout Drill |
60% Effort |
|
|
|
4x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
| 2000 |
2 X {
2x{
|
|
1x400
|
Swim |
(IM) |
Breaststroke split must be better than 200 BES |
60% Effort |
- Breaststroke split must be better than 200 BES
|
|
1x300
|
Swim |
(Breaststroke) |
50 DPS / 50 Frequency ( Tempo - 43 SPM / 50 SPM ) |
80% Effort |
- 50 DPS / 50 Frequency ( Tempo - 43 SPM / 50 SPM )
|
|
1x200
|
Swim |
(IM) |
Breaststroke split must be better than 100 BES |
60% Effort |
- Breaststroke split must be better than 100 BES
|
|
1x100
|
Swim |
(Breaststroke) |
25 DPS / 50 Power / 25 Sprint ( Tempo - 43 SPM / 50 SPM / 58 SPM ) |
80% Effort |
- 25 DPS / 50 Power / 25 Sprint ( Tempo - 43 SPM / 50 SPM / 58 SPM )
|
|
| 200 |
1 X {
1x{
|
|
4x25
|
Sprint |
(Choice) |
Choice Of Stroke |
90% Effort |
|
|
|
1x100
|
Warm-Down |
(Freestyle) |
Cool-Down |
20% Effort |
|
|
|
| Total Distance: 4100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |