| 600 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
|
50% Effort |
|
|
|
4x75
|
Kick |
(Butterfly) |
|
70% Effort |
|
|
|
4x25
|
Kick |
(Butterfly) |
underwater kick |
70% Effort |
|
|
|
| 800 |
4 X {
4x{
|
|
1x50
|
Kick |
(Other) |
IM ORDER for each round |
60% Effort |
|
|
|
1x50
|
Pull |
(Other) |
|
60% Effort |
|
|
|
1x50
|
Drill |
(Other) |
|
60% Effort |
|
|
|
1x50
|
Swim |
(Other) |
|
60% Effort |
|
|
|
| 2000 |
4 X {
4x{
|
|
1x100
|
Swim |
(Choice) |
IM Order by Round |
60% Effort |
|
|
|
1x25
|
Sprint |
(Choice) |
|
90% Effort |
|
|
|
1x75
|
Swim |
(Choice) |
|
60% Effort |
|
|
|
1x50
|
Sprint |
(Choice) |
|
90% Effort |
|
|
|
1x50
|
Swim |
(Choice) |
|
60% Effort |
|
|
|
1x75
|
Sprint |
(Choice) |
|
90% Effort |
|
|
|
1x25
|
Swim |
(Choice) |
|
60% Effort |
|
|
|
1x100
|
Sprint |
(Choice) |
|
90% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
2x200
|
Swim |
(Mixed) |
Free / no Free by 50 |
60% Effort |
|
|
|
2x150
|
Swim |
(Breaststroke) |
Build, focus on walls |
60% Effort |
|
|
|
2x100
|
Swim |
(IM) |
fast |
90% Effort |
|
|
|
20x25
|
Kick |
(Other) |
fast UW Odd: 12.5m Evens: 10m Last 4: 15m |
60% Effort |
- fast UW Odd: 12.5m Evens: 10m Last 4: 15m
|
|
| 1800 |
2 X {
2x{
|
|
1x200
|
Swim |
(IM) |
30 sec Rest |
60% Effort |
|
|
|
2x100
|
Swim |
(Breaststroke) |
30 sec RI |
50% Effort |
|
|
|
4x50
|
Kick |
(Freestyle) |
15 sec RI Fins Optional |
80% Effort |
|
|
|
8x25
|
Sprint |
(IM) |
10 sec RI |
80% Effort |
|
|
|
1x100
|
Swim |
(Backstroke) |
30 sec Rest - Repeat Round |
20% Effort |
- 30 sec Rest - Repeat Round
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Backstroke) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 6800 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |