| 300 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
easy warm up |
60% Effort |
| 1 X |
100 |
Kick |
(Freestyle) |
kick swim by 50 |
60% Effort |
|
| 950 |
1 X { |
| 1 X |
100 |
Drill |
(Other) |
wikken/ wikken push by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
| 3 X |
150 |
Drill |
(Freestyle) |
pull bouy focus catch/pushl/relax by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
|
| 950 |
1 X { |
| 1 X |
100 |
Drill |
(Other) |
wikken/ wikken push by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
| 3 X |
150 |
Drill |
(Freestyle) |
pull bouy focus catch/pushl/relax by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
|
| 950 |
1 X { |
| 1 X |
100 |
Drill |
(Other) |
wikken/ wikken push by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
| 3 X |
150 |
Drill |
(Freestyle) |
pull bouy focus catch/pushl/relax by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
|
| 950 |
1 X { |
| 1 X |
100 |
Drill |
(Other) |
wikken/ wikken push by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
| 3 X |
150 |
Drill |
(Freestyle) |
pull bouy focus catch/pushl/relax by 50 |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
relax |
60% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Freestyle) |
easy relax |
60% Effort |
|
| Total Yards: 4300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |