| 500 |
1 X {
1x{
|
|
1x250
|
Warm-Up |
(Freestyle) |
Slow easy warm up pace |
50% Effort |
|
|
|
1x250
|
Drill |
(Freestyle) |
Mixed freestyle drills |
70% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
3x100
|
Kick |
(Freestyle) |
Remind to use your legs |
80% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
1x200
|
Swim |
(Freestyle) |
On 3:00 |
40% Effort |
|
|
|
1x200
|
Kick |
(Freestyle) |
On 3:00, fins |
40% Effort |
|
|
|
1x200
|
Pull |
(Freestyle) |
On 3:00, Snorkel and paddles |
40% Effort |
- On 3:00, Snorkel and paddles
|
|
| 1600 |
1 X {
1x{
|
|
1x200
|
Swim |
(Freestyle) |
Count Strokes per length and keep same pace |
60% Effort |
- Count Strokes per length and keep same pace
|
|
8x25
|
Sprint |
(Freestyle) |
swim each length without taking a breathe |
100% Effort |
- swim each length without taking a breathe
|
|
1x200
|
Swim |
(Freestyle) |
3 kicks for each arm stroke, |
60% Effort |
- 3 kicks for each arm stroke,
|
|
4x250
|
Swim |
(Freestyle) |
4 x 250m changing breathing pattern 25 m breathing every 6th stroke 50 m breathing every 5th stroke 75 m breathing every 4th stroke 100 m breathing every 3rd stroke |
70% Effort |
- 4 x 250m changing breathing pattern 25 m breathing every 6th stroke 50 m breathing every 5th stroke 75 m breathing every 4th stroke 100 m breathing every 3rd stroke
|
|
| 1600 |
1 X {
1x{
|
|
1x400
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
2x200
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
4x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
8x50
|
Swim |
(Freestyle) |
Odds Easy / Evens Hard |
80% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Freestyle) |
|
60% Effort |
|
|
|
| Total Distance: 4900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |