| 500 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
|
50% Effort |
| 1 X |
200 |
Warm-Up |
(Mixed) |
Alternate Drill/Kick by 50 |
60% Effort |
|
| 2900 |
2 X { |
| 1 X |
100 |
Swim |
(Choice) |
Your stroke |
80% Effort |
| 1 X |
100 |
Pull |
(Choice) |
Your stroke... paddles, buoy, snorkel if you have them |
60% Effort |
| 4 X |
50 |
Drill |
(Choice) |
Your stroke, different drill each time |
70% Effort |
| 4 X |
25 |
Sprint |
(Choice) |
Sprint, your stroke |
90% Effort |
| 4 X |
25 |
Kick |
(Choice) |
All underwater, if breast work on pullouts |
80% Effort |
| 1 X |
100 |
Pull |
(Choice) |
Your stroke... paddles, buoy, snorkel if you have them |
60% Effort |
| 10 X |
25 |
Other |
(Freestyle) |
:30 kick, arms straight holding onto wall, after 30 seconds flip turn and sprint to other end |
60% Effort |
| 4 X |
50 |
Swim |
(Other) |
Your stroke |
80% Effort |
| 2 X |
100 |
Kick |
(Choice) |
Your stroke, w/ board |
60% Effort |
| 1 X |
100 |
Pull |
(Choice) |
Your stroke... paddles, buoy, snorkel if you have them |
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 |
|
| 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 |
|
| 850 |
1 X { |
| 5 X |
50 |
Pull |
(Butterfly) |
w/ pullbuoy+paddles |
60% Effort |
| 5 X |
50 |
Kick |
(Butterfly) |
w/ fins |
60% Effort |
| 5 X |
50 |
Sprint |
(Butterfly) |
w/ fins |
100% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
30% Effort |
|
| Total Yards: 7450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |