| 600 |
1 X {
1x{
|
|
1x600
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 450 |
1 X {
1x{
|
|
4x25
|
Swim |
(Butterfly) |
Rest 30s |
70% Effort |
|
|
|
2x50
|
Swim |
(Freestyle) |
Rest 20s |
70% Effort |
|
|
|
1x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
4x25
|
Sprint |
(Butterfly) |
Rest 30s |
90% Effort |
|
|
|
| 950 |
1 X {
1x{
|
|
4x75
|
Drill |
(Freestyle) |
L arm, R arm, swim |
60% Effort |
|
|
|
4x50
|
Drill |
(Butterfly) |
skate, 2x2x2 |
50% Effort |
|
|
|
6x75
|
Swim |
(IM) |
Time |
60% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
4x75
|
Drill |
(Freestyle) |
L arm, R arm, swim |
60% Effort |
|
|
|
4x50
|
Drill |
(Butterfly) |
skate, 2x2x2 |
50% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
4x50
|
Drill |
(Butterfly) |
Fins optional |
70% Effort |
|
|
|
4x50
|
Swim |
(Butterfly) |
Fins optional |
80% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Mixed) |
Easy focus on technique w/ 2min float |
50% Effort |
- Easy focus on technique w/ 2min float
|
|
| Total Distance: 3200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |