| 400 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Easy Warmup |
60% Effort |
|
| 1950 |
3 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Breaststroke) |
|
80% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
| 1 X |
50 |
Drill |
(Freestyle) |
Open water |
70% Effort |
|
| 1200 |
2 X { |
| 2 X |
100 |
Swim |
(Choice) |
Fast |
80% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Faster |
90% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Fastest |
100% Effort |
| 1 X |
100 |
Kick |
(Choice) |
Recovery |
60% Effort |
|
| 400 |
4 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Build Up to 100% effort |
70% Effort |
| 2 X |
25 |
Kick |
(Choice) |
Choice of Kick, Use kickboard where available - keep hips and feet at surface of water |
80% Effort |
|
| 375 |
1 X { |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 1 X |
50 |
Swim |
(Backstroke) |
|
80% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
50 |
Swim |
(Backstroke) |
|
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
50% Effort |
|
| Total Yards: 4525 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |