| 1000 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 1 X |
300 |
Other |
(Freestyle) |
Swim / Kick by 25 |
60% Effort |
| 4 X |
100 |
Swim |
(IM) |
|
70% Effort |
|
| 1200 |
1 X { |
| 3 X |
200 |
Sprint |
(Breaststroke) |
1 min rest build |
100% Effort |
| 3 X |
100 |
Swim |
(Breaststroke) |
30 sec rest . build |
90% Effort |
| 3 X |
50 |
Sprint |
(Breaststroke) |
10 sec rest . build |
100% Effort |
|
| 1100 |
1 X { |
| 4 X |
25 |
Drill |
(Breaststroke) |
3Kick, 1 Pull |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
25 |
Drill |
(Breaststroke) |
Pull, Breath, Glide, Kick, Glide |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
25 |
Drill |
(Breaststroke) |
Splash Hands |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
25 |
Drill |
(Breaststroke) |
Cobra |
60% Effort |
| 1 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
| 4 X |
75 |
Drill |
(Breaststroke) |
3,2,1 Pullout Drill |
60% Effort |
| 4 X |
50 |
Swim |
(Breaststroke) |
|
60% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 3400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |