| 1000 |
1 X {
1x{
|
|
1x1000
|
Warm-Up |
(Mixed) |
500 Swim, 300 Drill, 200 Kick |
50% Effort |
- 500 Swim, 300 Drill, 200 Kick
|
|
| 1200 |
2 X {
2x{
|
|
8x50
|
Swim |
(Mixed) |
200p R1 Free +:5 R2 Back +:10 |
80% Effort |
- 200p R1 Free +:5 R2 Back +:10
|
|
1x200
|
Kick |
(Choice) |
Kick Recovery |
60% Effort |
|
|
|
| 900 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Build Up |
70% Effort |
|
|
|
4x50
|
Swim |
(Choice) |
Descend (All same stroke) |
70% Effort |
- Descend (All same stroke)
|
|
4x75
|
Other |
(Mixed) |
Alt 50 swim/25 Kick with 50 Kick/25 Swim |
70% Effort |
- Alt 50 swim/25 Kick with 50 Kick/25 Swim
|
|
| 1300 |
1 X {
1x{
|
|
5x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
4x200
|
Kick |
(Choice) |
Descend |
70% Effort |
|
|
|
| 1350 |
3 X {
3x{
|
|
1x100
|
Swim |
(Freestyle) |
Slow |
70% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
Fast |
90% Effort |
|
|
|
1x75
|
Swim |
(Freestyle) |
Slow |
70% Effort |
|
|
|
1x75
|
Swim |
(Freestyle) |
Fast |
90% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
Slow |
70% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
Fast |
90% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
|
|
| Total Distance: 6150 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |