| 1400 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
Swim |
60% Effort |
|
|
|
4x200
|
Warm-Up |
(Mixed) |
Kick/Pull Alternating Every 200y |
60% Effort |
- Kick/Pull Alternating Every 200y
|
|
| 750 |
1 X {
1x{
|
|
5x50
|
Swim |
(Freestyle) |
85% Effort |
80% Effort |
|
|
|
5x50
|
Swim |
(Freestyle) |
90% Effort |
90% Effort |
|
|
|
5x50
|
Swim |
(Freestyle) |
95% Effort |
90% Effort |
|
|
|
| 800 |
1 X {
1x{
|
|
4x75
|
Swim |
(Freestyle) |
Build Up |
70% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
3x100
|
Kick |
(Choice) |
Choice Kick |
70% Effort |
|
|
|
| 1300 |
1 X {
1x{
|
|
2x100
|
Swim |
(IM) |
|
60% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
Build Up, Hold, Build Down By 100y |
60% Effort |
- Build Up, Hold, Build Down By 100y
|
|
12x50
|
Swim |
(Mixed) |
3 fly, 3 back, 3 breast, 3 free |
60% Effort |
- 3 fly, 3 back, 3 breast, 3 free
|
|
8x25
|
Sprint |
(IM) |
2 x 25 for each stroke |
70% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Down |
(Freestyle) |
|
60% Effort |
|
|
|
| Total Distance: 4750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |