| 1000 |
1 X {
1x{
|
|
1x1000
|
Warm-Up |
(Mixed) |
500 Swim, 300 Drill, 200 Kick |
50% Effort |
- 500 Swim, 300 Drill, 200 Kick
|
|
| 600 |
1 X {
1x{
|
|
8x50
|
Kick |
(Mixed) |
|
80% Effort |
|
|
|
1x200
|
Pull |
(Choice) |
Recovery |
60% Effort |
|
|
|
| 2750 |
2 X {
2x{
|
|
1x400
|
Swim |
(Mixed) |
Best non-free stroke, Sprint the first 25 of every 100, then 75 moderate, on 6:30 |
80% Effort |
- Best non-free stroke, Sprint the first 25 of every 100, then 75 moderate, on 6:30
|
|
1x100
|
Kick |
(Mixed) |
Best non-free stroke, All out on 1:30 |
100% Effort |
- Best non-free stroke, All out on 1:30
|
|
1x300
|
Swim |
(Mixed) |
Best non-free stroke, Sprint 75m easy 25m on 5:00 |
80% Effort |
- Best non-free stroke, Sprint 75m easy 25m on 5:00
|
|
1x50
|
Kick |
(Mixed) |
Best non-free stroke, All out on 1:00 |
100% Effort |
- Best non-free stroke, All out on 1:00
|
|
1x200
|
Swim |
(Mixed) |
Best non-free stroke, easy 50, sprint 100, easy 50, on 4:00 |
80% Effort |
- Best non-free stroke, easy 50, sprint 100, easy 50, on 4:00
|
|
1x25
|
Kick |
(Mixed) |
Best non-free stroke, All out on :30 |
100% Effort |
- Best non-free stroke, All out on :30
|
|
1x100
|
Swim |
(Mixed) |
Best non-free stroke, All out on 1:20 |
90% Effort |
- Best non-free stroke, All out on 1:20
|
|
1x200
|
Swim |
(Choice) |
Recovery on 4:00 |
50% Effort |
|
|
|
| 1200 |
2 X {
2x{
|
|
6x50
|
Swim |
(Mixed) |
6 Strokes Fast Off Wall then Easy Swim (1st time free then stroke) |
100% Effort |
- 6 Strokes Fast Off Wall then Easy Swim (1st time free then stroke)
|
|
6x50
|
Swim |
(Mixed) |
Fast from the flags, wall, and out of the turn (1st time free then stroke) |
100% Effort |
- Fast from the flags, wall, and out of the turn (1st time free then stroke)
|
|
| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 5950 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |