| 1500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Choice) |
Choice Warm Up |
60% Effort |
|
|
|
5x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
4x75
|
Other |
(Mixed) |
50 Drill / 25 Swim |
70% Effort |
|
|
|
4x50
|
Kick |
(Breaststroke) |
|
70% Effort |
|
|
|
| 250 |
1 X {
1x{
|
|
10x25
|
Swim |
(Mixed) |
Mid-point 25's working on open/IM transition turns. Swim BR to wall, FAST turn, FR back to mid-point |
80% Effort |
- Mid-point 25's working on open/IM transition turns. Swim BR to wall, FAST turn, FR back to mid-point
|
|
| 1100 |
1 X {
1x{
|
|
4x25
|
Drill |
(Breaststroke) |
3Kick, 1 Pull |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Pull, Breath, Glide, Kick, Glide |
60% Effort |
- Pull, Breath, Glide, Kick, Glide
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Splash Hands |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Cobra |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x75
|
Drill |
(Breaststroke) |
3,2,1 Pullout Drill |
60% Effort |
|
|
|
4x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
| 1200 |
1 X {
1x{
|
|
3x200
|
Sprint |
(Breaststroke) |
1 min rest build |
100% Effort |
|
|
|
3x100
|
Swim |
(Breaststroke) |
30 sec rest . build |
90% Effort |
|
|
|
3x50
|
Sprint |
(Breaststroke) |
10 sec rest . build |
100% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 4350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |