| 1000 |
1 X {
1x{
|
|
1x1000
|
Warm-Up |
(Mixed) |
500 Swim, 300 Drill, 200 Kick |
50% Effort |
- 500 Swim, 300 Drill, 200 Kick
|
|
| 1100 |
1 X {
1x{
|
|
8x50
|
Swim |
(Freestyle) |
200 Pace w/ Rest |
70% Effort |
|
|
|
8x50
|
Swim |
(Freestyle) |
100 Pace w/w Rest |
70% Effort |
|
|
|
6x50
|
Swim |
(Freestyle) |
AFAP - 1 Minute Rest |
100% Effort |
|
|
|
| 1750 |
1 X {
1x{
|
|
8x75
|
Sprint |
(Choice) |
odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00 |
100% Effort |
- odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00
|
|
1x200
|
Pull |
(Choice) |
Followed by 1 minute rest |
60% Effort |
- Followed by 1 minute rest
|
|
6x75
|
Sprint |
(Choice) |
odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00 |
100% Effort |
- odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00
|
|
1x200
|
Swim |
(Choice) |
recover |
60% Effort |
|
|
|
4x75
|
Sprint |
(Choice) |
all 4 same stroke |
100% Effort |
|
|
|
| 1200 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Descend to 90% on 1:35, 1:30, 1:25, 1:20 |
90% Effort |
- Descend to 90% on 1:35, 1:30, 1:25, 1:20
|
|
1x200
|
Kick |
(Freestyle) |
Recovery |
40% Effort |
|
|
|
4x100
|
Swim |
(Choice) |
Best NFS Descend to 90% on 1:45, 1:40, 1:35, 1:30 |
90% Effort |
- Best NFS Descend to 90% on 1:45, 1:40, 1:35, 1:30
|
|
1x200
|
Kick |
(Choice) |
Best NFS |
40% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
| Total Distance: 5250 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |