| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
8x25
|
Swim |
(Choice) |
Sprint - 20 seconds rest |
100% Effort |
|
|
|
| 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
|
|
| 600 |
2 X {
2x{
|
|
1x150
|
Swim |
(Freestyle) |
Strong |
80% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
Fast - 30 Seconds Rest |
90% Effort |
|
|
|
1x50
|
Swim |
(Freestyle) |
Sprint - 1 Minute Rest |
100% Effort |
|
|
|
| 800 |
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
|
Sprint |
(Choice) |
Free sprint |
80% Effort |
|
|
|
1x50
|
Swim |
(Choice) |
Easy back |
60% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Down |
(Choice) |
500 Warmdown get that lactate out, |
30% Effort |
- 500 Warmdown get that lactate out,
|
|
| Total Distance: 4000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |