| 600 |
1 X {
1x{
|
|
2x200
|
Warm-Up |
(IM) |
IM / Choice |
60% Effort |
|
|
|
2x50
|
Kick |
(Choice) |
|
60% Effort |
|
|
|
4x25
|
Warm-Up |
(Other) |
Underwater ST 0:50 |
60% Effort |
|
|
|
| 1800 |
1 X {
1x{
|
|
1x300
|
Pull |
(Freestyle) |
Pull Buoy |
80% Effort |
|
|
|
1x300
|
Swim |
(Mixed) |
100 Free 50 Choice |
80% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
Breathe every 3rd Stroke |
80% Effort |
|
|
|
1x300
|
Swim |
(Mixed) |
100 Free 50 Choice |
80% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
Breathe every 3rd Stroke |
80% Effort |
|
|
|
1x300
|
Swim |
(Mixed) |
100 Free 50 Choice |
80% Effort |
|
|
|
| 2400 |
3 X {
3x{
|
|
1x100
|
Drill |
(Freestyle) |
6 Kick Switch |
60% Effort |
|
|
|
4x50
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
5x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
| 1400 |
1 X {
1x{
|
|
3x200
|
Swim |
(Freestyle) |
90% Effort - 20 seconds rest, 1 min rest after all 3 |
80% Effort |
- 90% Effort - 20 seconds rest, 1 min rest after all 3
|
|
5x100
|
Swim |
(Freestyle) |
95% Effort - 40 seconds rest, 1 min rest after all 5 |
60% Effort |
- 95% Effort - 40 seconds rest, 1 min rest after all 5
|
|
6x50
|
Swim |
(Freestyle) |
100% Effort - 60 Seconds rest |
60% Effort |
- 100% Effort - 60 Seconds rest
|
|
| 800 |
4 X {
4x{
|
|
1x100
|
Swim |
(Freestyle) |
Distance Per Stroke |
70% Effort |
|
|
|
1x75
|
Other |
(Mixed) |
Swim / Drill by 25 |
70% Effort |
|
|
|
1x25
|
Other |
(Mixed) |
Kick - Hips at the surface of the water |
70% Effort |
- Kick - Hips at the surface of the water
|
|
| 200 |
1 X {
1x{
|
|
4x50
|
Warm-Down |
(Freestyle) |
Scull 1/2, swim 1/2 |
60% Effort |
|
|
|
| Total Distance: 7200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |