| 700 |
1 X {
1x{
|
|
1x300
|
Warm-Up |
(Choice) |
|
70% Effort |
|
|
|
4x50
|
Kick |
(Breaststroke) |
|
80% Effort |
|
|
|
4x50
|
Pull |
(Breaststroke) |
|
80% Effort |
|
|
|
| 1100 |
1 X {
1x{
|
|
4x25
|
Drill |
(Breaststroke) |
3Kick, 1 Pull |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Pull, Breath, Glide, Kick, Glide |
60% Effort |
- Pull, Breath, Glide, Kick, Glide
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Splash Hands |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x25
|
Drill |
(Breaststroke) |
Cobra |
60% Effort |
|
|
|
1x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
4x75
|
Drill |
(Breaststroke) |
3,2,1 Pullout Drill |
60% Effort |
|
|
|
4x50
|
Swim |
(Breaststroke) |
|
60% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
1x200
|
Swim |
(Freestyle) |
Loosen Up + Breath every 5 |
50% Effort |
- Loosen Up + Breath every 5
|
|
2x50
|
Drill |
(Breaststroke) |
1-Arm Breastroke |
60% Effort |
|
|
|
2x50
|
Drill |
(Breaststroke) |
Breaststroke Fist Drill |
60% Effort |
|
|
|
2x50
|
Drill |
(Breaststroke) |
3-3-3 3 BR strokes with Dolphin kick, 3 with Flutter kick, 3 Regular |
60% Effort |
- 3-3-3 3 BR strokes with Dolphin kick, 3 with Flutter kick, 3 Regular
|
|
2x50
|
Drill |
(Breaststroke) |
2K/1P Breaststroke |
60% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 2700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |