| 800 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Mixed) |
100 Freestyle, 100 Back, 100 Breast, 100 Freestyle |
60% Effort |
- 100 Freestyle, 100 Back, 100 Breast, 100 Freestyle
|
|
8x50
|
Swim |
(IM) |
2x Fly, 2x Back, 2x Breast, 2x Crawl |
70% Effort |
- 2x Fly, 2x Back, 2x Breast, 2x Crawl
|
|
| 2500 |
1 X {
1x{
|
|
10x25
|
Sprint |
(Freestyle) |
on :60 . 50 ez recovery after/try and maintain a 100 pace |
100% Effort |
- on :60 . 50 ez recovery after/try and maintain a 100 pace
|
|
10x25
|
Sprint |
(Freestyle) |
on :60 . 50 ez recovery after |
100% Effort |
- on :60 . 50 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on :55 . 100 ez recovery after |
100% Effort |
- on :55 . 100 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on :50 . 150 ez recovery after |
100% Effort |
- on :50 . 150 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on :45 . 200 ez recovery after |
100% Effort |
- on :45 . 200 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on :40 . 250 ez recovery after |
100% Effort |
- on :40 . 250 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on :35 . 300 ez recovery after |
100% Effort |
- on :35 . 300 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on : 30 . 350 ez recovery after |
100% Effort |
- on : 30 . 350 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on :25 . 400 ez recovery after |
100% Effort |
- on :25 . 400 ez recovery after
|
|
10x25
|
Sprint |
(Freestyle) |
on 20: 500 ez recovery after |
100% Effort |
- on 20: 500 ez recovery after
|
|
| 1500 |
1 X {
1x{
|
|
1x100
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x400
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
1x500
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
|
|
| Total Distance: 5100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |