| 800 |
1 X {
1x{
|
|
1x300
|
Warm-Up |
(Freestyle) |
Easy Free |
50% Effort |
|
|
|
1x200
|
Pull |
(Freestyle) |
Relaxed Pull |
50% Effort |
|
|
|
6x50
|
Swim |
(Freestyle) |
Alternate FAST/Easy by 25's |
60% Effort |
- Alternate FAST/Easy by 25's
|
|
| 650 |
1 X {
1x{
|
|
3x200
|
Swim |
(Freestyle) |
Breath every 3 for the first 50, every 5 for the 2nd, every 7 for the 3rd, every 5 for the 4th |
80% Effort |
- Breath every 3 for the first 50, every 5 for the 2nd, every 7 for the 3rd, every 5 for the 4th
|
|
1x50
|
Choice |
(Choice) |
Active rest |
60% Effort |
|
|
|
| 400 |
4 X {
4x{
|
|
1x25
|
Other |
(Freestyle) |
Easy |
70% Effort |
|
|
|
1x25
|
Other |
(Freestyle) |
Build |
70% Effort |
|
|
|
1x25
|
Other |
(Freestyle) |
Fast |
70% Effort |
|
|
|
1x25
|
Other |
(Freestyle) |
Fast |
70% Effort |
|
|
|
| 2000 |
5 X {
5x{
|
|
4x50
|
Swim |
(Freestyle) |
race pace (45) |
90% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
3min |
100% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x100
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 4250 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |