| 500 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Mixed) |
|
70% Effort |
| 4 X |
75 |
Warm-Up |
(Choice) |
Kick/Drill/Swim your stroke |
60% Effort |
|
| 1600 |
1 X { |
| 8 X |
25 |
Drill |
(Butterfly) |
Free kick, Biondi, Skate, 1 arm |
60% Effort |
| 4 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 8 X |
25 |
Drill |
(Backstroke) |
1 arm, double arm, scull, pass the bouy |
60% Effort |
| 4 X |
50 |
Swim |
(Backstroke) |
|
80% Effort |
| 8 X |
25 |
Drill |
(Breaststroke) |
1 to 2, over under, butterfly kick, scull |
60% Effort |
| 4 X |
50 |
Swim |
(Breaststroke) |
|
80% Effort |
| 8 X |
25 |
Drill |
(Freestyle) |
head up, fists, underwater free w/fins, hand drag |
60% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
|
80% Effort |
|
| 1800 |
2 X { |
| 2 X |
75 |
Swim |
(Freestyle) |
Easy/Hypoxic/Easy on 1:25 |
80% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
Hypoxic/Easy/Hypoxic on 1:25 |
80% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
Smooth/Fast Kick/Smooth on 1:25 |
80% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
Fast Kick/Smooth/Fast Kick on 1:25 |
80% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
Smooth/Fast Swim/Smooth on 1:25 |
80% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
Fast Swim/Smooth/Fast Swim on 1:25 |
80% Effort |
|
| 3000 |
1 X { |
| 20 X |
25 |
Choice |
(Choice) |
Hold an 80% Pace - Not too fast! |
60% Effort |
| 10 X |
50 |
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
| 5 X |
100 |
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
| 4 X |
125 |
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
| 2 X |
250 |
Choice |
(Choice) |
Hold an 80% Pace |
60% Effort |
| 1 X |
500 |
Choice |
(Choice) |
Hold an 80% Pace - Make it! |
60% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Choice) |
Warm-Down Swim |
50% Effort |
|
| Total Yards: 7300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |