| 900 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
Choice warmup. |
60% Effort |
|
|
|
3x200
|
Warm-Up |
(Mixed) |
SKPS (Swim, Kick, Pull, Swim in that order) |
60% Effort |
- SKPS (Swim, Kick, Pull, Swim in that order)
|
|
4x25
|
Warm-Up |
(Mixed) |
NO AIR |
60% Effort |
|
|
|
| 600 |
4 X {
4x{
|
|
1x100
|
Drill |
(Choice) |
|
60% Effort |
|
|
|
1x50
|
Kick |
(Choice) |
fast |
70% Effort |
|
|
|
| 600 |
3 X {
3x{
|
|
2x50
|
Sprint |
(Freestyle) |
As Fast As Possible - 45 Seconds to 1 minute rest after first |
100% Effort |
- As Fast As Possible - 45 Seconds to 1 minute rest after first
|
|
1x100
|
Swim |
(Choice) |
Choice Swim Recovery |
60% Effort |
|
|
|
| 450 |
1 X {
1x{
|
|
4x25
|
Sprint |
(Freestyle) |
:45 |
100% Effort |
|
|
|
2x50
|
Sprint |
(Freestyle) |
1:00 |
90% Effort |
|
|
|
4x25
|
Sprint |
(Freestyle) |
:45 |
100% Effort |
|
|
|
1x150
|
Swim |
(Freestyle) |
2:30 |
40% Effort |
|
|
|
| 450 |
1 X {
1x{
|
|
4x50
|
Sprint |
(Freestyle) |
|
80% Effort |
|
|
|
1x50
|
Swim |
(Choice) |
easy |
60% Effort |
|
|
|
8x25
|
Sprint |
(Choice) |
|
80% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Breaststroke) |
|
40% Effort |
|
|
|
| Total Distance: 3200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |