800 |
1 X {
1x{
|
1x400
|
Warm-Up |
(Freestyle) |
swim, kick, drill, swim by 100 |
60% Effort |
- swim, kick, drill, swim by 100
|
4x100
|
Warm-Up |
(IM) |
swim, kick, drill, swim by 25 w/ 100s IM order |
50% Effort |
- swim, kick, drill, swim by 25 w/ 100s IM order
|
|
450 |
1 X {
1x{
|
4x25
|
Swim |
(Butterfly) |
Rest 30s |
70% Effort |
|
2x50
|
Swim |
(Freestyle) |
Rest 20s |
70% Effort |
|
1x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
4x25
|
Sprint |
(Butterfly) |
Rest 30s |
90% Effort |
|
|
1000 |
2 X {
2x{
|
2x25
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
2x50
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
2x75
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
2x100
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
|
1000 |
2 X {
2x{
|
2x25
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
2x50
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
2x75
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
2x100
|
Kick |
(Mixed) |
Odd lengths: fast dolphin, even lengths: strong flutter |
70% Effort |
- Odd lengths: fast dolphin, even lengths: strong flutter
|
|
2000 |
1 X {
1x{
|
10x25
|
Other |
(Other) |
kick/drill |
70% Effort |
|
4x125
|
Swim |
(Other) |
75 fly-fr-fly by 25 + 50 fly desc 1-4 |
80% Effort |
- 75 fly-fr-fly by 25 + 50 fly desc 1-4
|
8x25
|
Other |
(Other) |
odd: fast kick, even: fast breakout to 15m |
90% Effort |
- odd: fast kick, even: fast breakout to 15m
|
3x150
|
Swim |
(Other) |
100 fly/fr by 25 + 50 fly pace |
90% Effort |
- 100 fly/fr by 25 + 50 fly pace
|
6x25
|
Swim |
(Butterfly) |
1: fast finish, 2: fast breakout, 3: smooth |
70% Effort |
- 1: fast finish, 2: fast breakout, 3: smooth
|
3x150
|
Swim |
(Other) |
75 fly pace + 50 free smooth + 25 fly fast |
90% Effort |
- 75 fly pace + 50 free smooth + 25 fly fast
|
|
200 |
1 X {
1x{
|
1x200
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
Total Distance: 5450 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |