| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
| 300 |
4 X {
4x{
|
|
1x50
|
Swim |
(Freestyle) |
Slow - Work on good technique |
60% Effort |
- Slow - Work on good technique
|
|
1x25
|
Swim |
(Choice) |
Fast |
100% Effort |
|
|
|
| 125 |
1 X {
1x{
|
|
1x100
|
Sprint |
(Freestyle) |
Speed Trial |
100% Effort |
|
|
|
1x25
|
Swim |
(Backstroke) |
|
50% Effort |
|
|
|
| 2100 |
1 X {
1x{
|
|
3x200
|
Swim |
(Freestyle) |
Hold pace all 3, Rest 10 |
70% Effort |
|
|
|
4x75
|
Other |
(Mixed) |
Swim middle 25 back, Rest 10 |
70% Effort |
- Swim middle 25 back, Rest 10
|
|
4x50
|
Swim |
(Freestyle) |
Descend Stroke Count, Rest 20 |
70% Effort |
- Descend Stroke Count, Rest 20
|
|
3x100
|
Swim |
(Freestyle) |
Cruise, Rest 5 |
50% Effort |
|
|
|
4x125
|
Swim |
(Freestyle) |
Breathe every 3 strokes, Rest 10 |
70% Effort |
- Breathe every 3 strokes, Rest 10
|
|
4x50
|
Swim |
(Freestyle) |
Golf |
90% Effort |
|
|
|
| 2000 |
1 X {
1x{
|
|
4x200
|
Swim |
(Freestyle) |
Descend |
80% Effort |
|
|
|
4x100
|
Drill |
(Freestyle) |
Choice Drill |
70% Effort |
|
|
|
4x100
|
Swim |
(Freestyle) |
Descend |
90% Effort |
|
|
|
4x50
|
Drill |
(Freestyle) |
Choice Drill |
70% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Fast |
100% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Mixed) |
Don't skip this, you've earned it. |
70% Effort |
- Don't skip this, you've earned it.
|
|
| Total Distance: 4925 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |