| 1850 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
EZ Warm Up |
50% Effort |
|
|
|
10x50
|
Swim |
(Freestyle) |
Descend 1-5, 6-10 |
60% Effort |
|
|
|
5x150
|
Swim |
(Choice) |
Build by 50 |
60% Effort |
|
|
|
| 3000 |
1 X {
1x{
|
|
12x50
|
Other |
(Mixed) |
10 sec rest. 3 on each stroke 1. kick/drill 1. drill/swim 3. fast/easy |
90% Effort |
- 10 sec rest. 3 on each stroke 1. kick/drill 1. drill/swim 3. fast/easy
|
|
6x100
|
Sprint |
(Mixed) |
10 Sec rest. 75 free, 25 fast IM (order) w/o free |
90% Effort |
- 10 Sec rest. 75 free, 25 fast IM (order) w/o free
|
|
3x200
|
Swim |
(IM) |
20 rest. descend 1-3 IM |
90% Effort |
|
|
|
1x100
|
Swim |
(Choice) |
ez |
60% Effort |
|
|
|
16x25
|
Sprint |
(IM) |
10 sec rest. 4 on each stroke |
90% Effort |
- 10 sec rest. 4 on each stroke
|
|
1x100
|
Swim |
(Choice) |
ez |
60% Effort |
|
|
|
6x100
|
Sprint |
(IM) |
15 sec rest |
100% Effort |
|
|
|
| 2200 |
1 X {
1x{
|
|
12x75
|
Swim |
(Mixed) |
(1:15) Odd: IM (FY, BK, BR/ BK,BR,FR) / Even: Free |
70% Effort |
- (1:15) Odd: IM (FY, BK, BR/ BK,BR,FR) / Even: Free
|
|
1x500
|
Pull |
(Freestyle) |
Breath 7,6,5,4,3 by 100 |
60% Effort |
|
|
|
12x25
|
Kick |
(Breaststroke) |
(:30) |
70% Effort |
|
|
|
12x25
|
Kick |
(Butterfly) |
(:45) |
60% Effort |
|
|
|
1x200
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
| Total Distance: 7050 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |