1400 |
1 X {
1x{
|
1x200
|
Warm-Up |
(Choice) |
|
60% Effort |
|
4x100
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
16x25
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
6x50
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
4x25
|
Warm-Up |
(Choice) |
|
60% Effort |
|
|
2400 |
1 X {
1x{
|
4x50
|
Kick |
(Choice) |
fast on 1:20 |
100% Effort |
|
2x50
|
Swim |
(Choice) |
smooth on 1:20 |
100% Effort |
|
4x50
|
Kick |
(Choice) |
fast on 1:10 |
100% Effort |
|
4x50
|
Swim |
(Choice) |
smooth on 1:10 |
100% Effort |
|
4x50
|
Kick |
(Choice) |
fast on 1:00 |
100% Effort |
|
6x50
|
Swim |
(Choice) |
smooth on 1:00 |
100% Effort |
|
4x50
|
Kick |
(Choice) |
fast on :50 |
100% Effort |
|
8x50
|
Swim |
(Choice) |
smooth on :50 |
100% Effort |
|
4x50
|
Kick |
(Choice) |
fast on :40 |
100% Effort |
|
8x50
|
Swim |
(Choice) |
smooth on :40 |
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 |
|
|
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 |
|
|
550 |
1 X {
1x{
|
1x200
|
Kick |
(Freestyle) |
Fast 4:00 / 5:00 / 6:00 |
80% Effort |
|
4x25
|
Sprint |
(Freestyle) |
Fast :30 Only 1 Breath |
90% Effort |
|
1x250
|
Choice |
(Choice) |
Easy |
50% Effort |
|
|
200 |
1 X {
1x{
|
1x200
|
Warm-Down |
(Choice) |
Cool Down |
50% Effort |
|
|
Total Distance: 7350 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |