| 800 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
Choice Warm Up |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
4x50
|
Other |
(Mixed) |
25 Drill / 25 Swim |
70% Effort |
|
|
|
4x50
|
Kick |
(Breaststroke) |
|
70% 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 |
|
|
|
| 2300 |
1 X {
1x{
|
|
4x200
|
Other |
(Breaststroke) |
Kick / Swim / Drill / Swim by 50 |
70% Effort |
- Kick / Swim / Drill / Swim by 50
|
|
5x100
|
Kick |
(Breaststroke) |
|
70% Effort |
|
|
|
6x75
|
Drill |
(Breaststroke) |
Choice Drill |
80% Effort |
|
|
|
7x50
|
Swim |
(Breaststroke) |
|
90% Effort |
|
|
|
8x25
|
Sprint |
(Breaststroke) |
As Fast As Possible - 30 Seconds Rest |
100% Effort |
- As Fast As Possible - 30 Seconds Rest
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
|
|
| Total Distance: 4400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |