| 900 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
1x100
|
Kick |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Easy first 75, fast second 75 |
60% Effort |
- Easy first 75, fast second 75
|
|
| 900 |
4 X {
4x{
|
|
1x100
|
Drill |
(Freestyle) |
Your choice of Drill |
70% Effort |
|
|
|
2x50
|
Swim |
(Freestyle) |
Build Up to 90% |
80% Effort |
|
|
|
1x25
|
Swim |
(Freestyle) |
As Fast As Possible - 30 seconds rest |
100% Effort |
- As Fast As Possible - 30 seconds rest
|
|
| 2000 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Fast |
90% Effort |
|
|
|
2x200
|
Swim |
(Freestyle) |
Negative Split |
80% Effort |
|
|
|
1x400
|
Swim |
(Freestyle) |
Build Up by 100, Long and Strong |
70% Effort |
- Build Up by 100, Long and Strong
|
|
2x200
|
Swim |
(Freestyle) |
Fast, Negative Split |
90% Effort |
|
|
|
4x100
|
Swim |
(Freestyle) |
Fast |
100% Effort |
|
|
|
| 700 |
2 X {
2x{
|
|
1x50
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x75
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x125
|
Swim |
(Freestyle) |
|
90% Effort |
|
|
|
| 200 |
2 X {
2x{
|
|
1x50
|
Drill |
(Freestyle) |
Pull only |
50% Effort |
|
|
|
1x50
|
Drill |
(Freestyle) |
Kick only |
50% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 4900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |