| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Mixed) |
alt 50 FR, 50 BK continuous |
50% Effort |
- alt 50 FR, 50 BK continuous
|
|
| 1400 |
1 X {
1x{
|
|
6x50
|
Swim |
(Freestyle) |
6 Strokes Fast off Each Wall, then EZ |
70% Effort |
- 6 Strokes Fast off Each Wall, then EZ
|
|
6x100
|
Swim |
(Freestyle) |
60 Fast, 40 Eeasy |
70% Effort |
|
|
|
8x25
|
Kick |
(Choice) |
Alt EZ/Fast by 25 |
70% Effort |
|
|
|
4x75
|
Swim |
(Choice) |
Transition from Distance Per Stroke to High Stroke Count |
70% Effort |
- Transition from Distance Per Stroke to High Stroke Count
|
|
| 300 |
1 X {
1x{
|
|
3x100
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
| 550 |
1 X {
1x{
|
|
6x25
|
Swim |
(Freestyle) |
First 10 strokes super fast, the rest easy |
60% Effort |
- First 10 strokes super fast, the rest easy
|
|
4x25
|
Kick |
(Choice) |
Alt Fast/Easy by 25 |
60% Effort |
|
|
|
6x50
|
Swim |
(Freestyle) |
Transition from DPS to Fast Arms |
70% Effort |
- Transition from DPS to Fast Arms
|
|
| 1150 |
1 X {
1x{
|
|
5x50
|
Kick |
(Choice) |
25 Relaxed / 25 Build to 90% |
70% Effort |
- 25 Relaxed / 25 Build to 90%
|
|
5x50
|
Pull |
(Choice) |
Distance Per Stroke - Focus on Feeling the Water |
70% Effort |
- Distance Per Stroke - Focus on Feeling the Water
|
|
5x50
|
Swim |
(Choice) |
|
80% Effort |
|
|
|
5x50
|
Sprint |
(Choice) |
|
90% Effort |
|
|
|
6x25
|
Sprint |
(Choice) |
As Fast As Possible - 2 Minutes Rest |
100% Effort |
- As Fast As Possible - 2 Minutes Rest
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 3800 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |