| 700 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
|
60% Effort |
|
|
|
4x50
|
Pull |
(Freestyle) |
Pull 15s rest |
70% Effort |
|
|
|
1x100
|
Warm-Up |
(Choice) |
|
60% Effort |
|
|
|
| 300 |
3 X {
3x{
|
|
4x25
|
Swim |
(Freestyle) |
1: Swim, 2: Build Up, 3: Build Down, 4: Sprint |
80% Effort |
- 1: Swim, 2: Build Up, 3: Build Down, 4: Sprint
|
|
| 600 |
1 X {
1x{
|
|
6x100
|
Swim |
(Mixed) |
25 Free, 25 Back, 25 Free, 25 Breast |
80% Effort |
- 25 Free, 25 Back, 25 Free, 25 Breast
|
|
| 300 |
1 X {
1x{
|
|
4x25
|
Swim |
(Freestyle) |
Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off wall. Make sure they are holding their streamline and no belly flops before they move to next step. |
60% Effort |
- Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off wall. Make sure they are holding their streamline and no belly flops before they move to next step.
|
|
4x25
|
Swim |
(Backstroke) |
Work on backstroke start and the start protocol |
60% Effort |
- Work on backstroke start and the start protocol
|
|
2x25
|
Swim |
(Butterfly) |
Dive progression and meet prep work. Start these 25's one arm slap dive from block if they are ready. . Make sure they are holding their streamline and no belly flops before they move to next step. |
60% Effort |
- Dive progression and meet prep work. Start these 25's one arm slap dive from block if they are ready. . Make sure they are holding their streamline and no belly flops before they move to next step.
|
|
2x25
|
Swim |
(Breaststroke) |
Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off the block. Make sure they are holding their streamline and no belly flops before they move to next step. |
60% Effort |
- Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off the block. Make sure they are holding their streamline and no belly flops before they move to next step.
|
|
| 700 |
1 X {
1x{
|
|
4x25
|
Kick |
(Freestyle) |
Streamline kick on front |
80% Effort |
|
|
|
4x25
|
Kick |
(Freestyle) |
Streamline kick on R side |
80% Effort |
- Streamline kick on R side
|
|
4x25
|
Kick |
(Freestyle) |
Streamline kick on L side |
80% Effort |
- Streamline kick on L side
|
|
4x25
|
Drill |
(Freestyle) |
6nRoll kick drill |
70% Effort |
|
|
|
4x25
|
Drill |
(Freestyle) |
25 R Triangle Hold / 25 L Triangle Hold |
70% Effort |
- 25 R Triangle Hold / 25 L Triangle Hold
|
|
4x25
|
Drill |
(Freestyle) |
CU (catch up drill) |
80% Effort |
|
|
|
4x25
|
Drill |
(Freestyle) |
Overkick (slow motion arms & sprint kick) |
60% Effort |
- Overkick (slow motion arms & sprint kick)
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Freestyle) |
Long Strokes |
50% Effort |
|
|
|
| Total Distance: 2800 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |