| 800 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Freestyle) |
swim, kick, drill, swim by 100 |
60% Effort |
- swim, kick, drill, swim by 100
|
|
4x100
|
Warm-Up |
(IM) |
swim, kick, drill, swim by 25 w/ 100s IM order |
50% Effort |
- swim, kick, drill, swim by 25 w/ 100s IM order
|
|
| 1450 |
1 X {
1x{
|
|
8x75
|
Drill |
(Freestyle) |
L arm, R arm, swim |
80% Effort |
|
|
|
8x50
|
Drill |
(Butterfly) |
skate, 2x2x2 |
70% Effort |
|
|
|
6x75
|
Swim |
(IM) |
Time |
80% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
4x50
|
Drill |
(Butterfly) |
Fins optional |
70% Effort |
|
|
|
4x50
|
Swim |
(Butterfly) |
Fins optional |
80% Effort |
|
|
|
| 450 |
1 X {
1x{
|
|
4x25
|
Swim |
(Butterfly) |
Rest 30s |
70% Effort |
|
|
|
2x50
|
Swim |
(Freestyle) |
Rest 20s |
70% Effort |
|
|
|
1x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
4x25
|
Sprint |
(Butterfly) |
Rest 30s |
90% Effort |
|
|
|
| 350 |
1 X {
1x{
|
|
5x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
4x25
|
Swim |
(Freestyle) |
Breathe every 3/5 strokes by 25 |
70% Effort |
- Breathe every 3/5 strokes by 25
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 3750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |