1400 |
1 X {
1x{
|
1x200
|
Warm-Up |
(Freestyle) |
|
30% Effort |
|
1x300
|
Warm-Up |
(Choice) |
|
40% Effort |
|
1x400
|
Warm-Up |
(IM) |
First 50 of every stroke drill |
50% Effort |
- First 50 of every stroke drill
|
1x500
|
Warm-Up |
(Freestyle) |
No Breathing off walls, long and strong! |
60% Effort |
- No Breathing off walls, long and strong!
|
|
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 |
|
|
1200 |
2 X {
2x{
|
4x100
|
Swim |
(Freestyle) |
|
60% Effort |
|
1x200
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
1400 |
1 X {
1x{
|
4x200
|
Other |
(Mixed) |
Kick / Swim / Drill / Swim by 50 |
60% Effort |
- Kick / Swim / Drill / Swim by 50
|
4x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
4x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
1400 |
1 X {
1x{
|
4x200
|
Other |
(Mixed) |
Kick / Swim / Drill / Swim by 50 |
60% Effort |
- Kick / Swim / Drill / Swim by 50
|
4x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
4x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
300 |
1 X {
1x{
|
1x300
|
Warm-Down |
(Mixed) |
EZ Warmdown |
30% Effort |
|
|
Total Distance: 8100 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |