| 1800 |
1 X {
1x{
|
|
10x100
|
Warm-Up |
(Choice) |
2 Swim / 2 Drill |
60% Effort |
|
|
|
16x50
|
Warm-Up |
(Mixed) |
8 x 50 Drill + 8 x 50 Build |
60% Effort |
- 8 x 50 Drill + 8 x 50 Build
|
|
| 400 |
2 X {
2x{
|
|
4x50
|
Swim |
(Freestyle) |
Descend 1-4, 10 seconds rest, no rest between groups, just keep going. |
80% Effort |
- Descend 1-4, 10 seconds rest, no rest between groups, just keep going.
|
|
| 200 |
2 X {
2x{
|
|
4x25
|
Sprint |
(IM) |
Max Effort on :45 |
100% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
1x400
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
60% Effort |
- Steady and strong (10 sec rest)
|
|
1x100
|
Sprint |
(Freestyle) |
(5 sec rest) |
60% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
10x50
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 4500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |