| 500 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Mixed) |
|
70% Effort |
|
|
|
4x75
|
Warm-Up |
(Choice) |
Kick/Drill/Swim your stroke |
60% Effort |
- Kick/Drill/Swim your stroke
|
|
| 1500 |
1 X {
1x{
|
|
10x50
|
Swim |
(Freestyle) |
on 1:15 |
70% Effort |
|
|
|
2x100
|
Swim |
(IM) |
|
70% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
10x50
|
Drill |
(Choice) |
on 1:15 |
70% Effort |
|
|
|
| 1600 |
1 X {
1x{
|
|
8x25
|
Drill |
(Butterfly) |
Free kick, Biondi, Skate, 1 arm |
60% Effort |
- Free kick, Biondi, Skate, 1 arm
|
|
4x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
|
|
8x25
|
Drill |
(Backstroke) |
1 arm, double arm, scull, pass the bouy |
60% Effort |
- 1 arm, double arm, scull, pass the bouy
|
|
4x50
|
Swim |
(Backstroke) |
|
80% Effort |
|
|
|
8x25
|
Drill |
(Breaststroke) |
1 to 2, over under, butterfly kick, scull |
60% Effort |
- 1 to 2, over under, butterfly kick, scull
|
|
4x50
|
Swim |
(Breaststroke) |
|
80% Effort |
|
|
|
8x25
|
Drill |
(Freestyle) |
head up, fists, underwater free w/fins, hand drag |
60% Effort |
- head up, fists, underwater free w/fins, hand drag
|
|
4x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
| 1400 |
2 X {
2x{
|
|
3x150
|
Swim |
(Mixed) |
1st round free, 2nd round BNF |
70% Effort |
- 1st round free, 2nd round BNF
|
|
2x100
|
Pull |
(Mixed) |
|
80% Effort |
|
|
|
1x50
|
Sprint |
(Mixed) |
|
90% Effort |
|
|
|
| 500 |
1 X {
1x{
|
|
1x100
|
Swim |
(Freestyle) |
Get out complete 20 squat jumps |
40% Effort |
- Get out complete 20 squat jumps
|
|
1x100
|
Kick |
(Freestyle) |
Get out complete 30 crunches |
40% Effort |
- Get out complete 30 crunches
|
|
1x100
|
Pull |
(Freestyle) |
Get out complete 20 push-ups |
40% Effort |
- Get out complete 20 push-ups
|
|
1x100
|
Drill |
(Freestyle) |
Get out complete 2 X :20 flutter kicks rest :20 between sets |
40% Effort |
- Get out complete 2 X :20 flutter kicks rest :20 between sets
|
|
1x100
|
Swim |
(Freestyle) |
Get out complete 20 burpees |
40% Effort |
- Get out complete 20 burpees
|
|
| 350 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
1x50
|
Other |
(Freestyle) |
|
100% Effort |
|
|
|
1x100
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
1x50
|
Sprint |
(Freestyle) |
|
100% Effort |
|
|
|
1x50
|
Warm-Down |
(Choice) |
|
30% Effort |
|
|
|
| Total Distance: 5850 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |