| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 450 |
6 X {
6x{
|
|
1x50
|
Sprint |
(Freestyle) |
Focus on speed Kicking and Pulling |
90% Effort |
- Focus on speed Kicking and Pulling
|
|
1x25
|
Swim |
(Backstroke) |
Active Recovery |
50% Effort |
|
|
|
| 2000 |
1 X {
1x{
|
|
1x400
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
4x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x300
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
3x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
1x100
|
Pull |
(Freestyle) |
|
60% Effort |
|
|
|
1x100
|
Sprint |
(Freestyle) |
|
60% Effort |
|
|
|
| 1800 |
2 X {
2x{
|
|
2x100
|
Drill |
(Mixed) |
Kick/Swim by 25 Ascending, rest for 30 |
70% Effort |
- Kick/Swim by 25 Ascending, rest for 30
|
|
2x100
|
Pull |
(Freestyle) |
Pull only, rest for 30 |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
Controlled sprint speed, rest for 20 |
80% Effort |
- Controlled sprint speed, rest for 20
|
|
1x100
|
Drill |
(Freestyle) |
Catch-up, rest for 1:00 |
60% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
Full on, control the sprint of each 50, rest for 1:00 |
80% Effort |
- Full on, control the sprint of each 50, rest for 1:00
|
|
| 500 |
1 X {
1x{
|
|
4x50
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
3x100
|
Kick |
(Choice) |
Descend |
60% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
|
40% Effort |
|
|
|
| Total Distance: 5350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |