| 1250 |
1 X {
1x{
|
|
3x200
|
Warm-Up |
(Choice) |
Choice Warm Up |
40% Effort |
|
|
|
4x100
|
Swim |
(Choice) |
Descend |
50% Effort |
|
|
|
5x50
|
Swim |
(Choice) |
Descend |
60% Effort |
|
|
|
| 1800 |
2 X {
2x{
|
|
2x100
|
Drill |
(Mixed) |
Kick/Swim by 25 Ascending, rest for 30 |
70% Effort |
- Kick/Swim by 25 Ascending, rest for 30
|
|
2x100
|
Pull |
(Freestyle) |
Pull only, rest for 30 |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Controlled sprint speed, rest for 20 |
80% Effort |
- Controlled sprint speed, rest for 20
|
|
1x100
|
Drill |
(Freestyle) |
Catch-up, rest for 1:00 |
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Full on, control the sprint of each 50, rest for 1:00 |
80% Effort |
- Full on, control the sprint of each 50, rest for 1:00
|
|
| 750 |
5 X {
5x{
|
|
1x100
|
Swim |
(Freestyle) |
Freestyle Build from 70% to 90% |
70% Effort |
- Freestyle Build from 70% to 90%
|
|
2x25
|
Other |
(Mixed) |
One Drill, One kick |
50% Effort |
|
|
|
| 100 |
1 X {
1x{
|
|
2x50
|
Swim |
(Choice) |
Work on good technique |
60% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
1x100
|
Swim |
(Freestyle) |
5s rest every 25. (Total Rest is 15s) |
80% Effort |
- 5s rest every 25. (Total Rest is 15s)
|
|
1x200
|
Swim |
(Freestyle) |
7s rest every 50 (Total Rest is 21s) |
80% Effort |
- 7s rest every 50 (Total Rest is 21s)
|
|
1x300
|
Swim |
(Freestyle) |
10s rest every 100 (Total Rest is 20s) |
80% Effort |
- 10s rest every 100 (Total Rest is 20s)
|
|
| 200 |
1 X {
1x{
|
|
2x100
|
Warm-Down |
(Freestyle) |
|
30% Effort |
|
|
|
| Total Distance: 4700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |