| 1600 |
1 X { |
| 2 X |
300 |
Warm-Up |
(Choice) |
1 loosen, 2 drill, swim, kick by 25 |
60% Effort |
| 3 X |
200 |
Warm-Up |
(Mixed) |
100 im/fr |
60% Effort |
| 4 X |
100 |
Warm-Up |
(Choice) |
1-2 k, 3-4 s 50 mod, 50 fast |
60% Effort |
|
| 1600 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 4 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 1600 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 4 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 650 |
1 X { |
| 1 X |
200 |
Swim |
(Choice) |
Distance per stroke |
80% Effort |
| 6 X |
75 |
Other |
(Choice) |
Kick first 25 - Build to sprint last 50 on 1:45 |
60% Effort |
|
| 2400 |
1 X { |
| 4 X |
50 |
Kick |
(Choice) |
fast on 1:20 |
100% Effort |
| 2 X |
50 |
Swim |
(Choice) |
smooth on 1:20 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on 1:10 |
100% Effort |
| 4 X |
50 |
Swim |
(Choice) |
smooth on 1:10 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on 1:00 |
100% Effort |
| 6 X |
50 |
Swim |
(Choice) |
smooth on 1:00 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on :50 |
100% Effort |
| 8 X |
50 |
Swim |
(Choice) |
smooth on :50 |
100% Effort |
| 4 X |
50 |
Kick |
(Choice) |
fast on :40 |
100% Effort |
| 8 X |
50 |
Swim |
(Choice) |
smooth on :40 |
100% Effort |
|
| 500 |
1 X { |
| 1 X |
500 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 8350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |