| 1500 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Freestyle) |
|
30% Effort |
| 1 X |
300 |
Pull |
(Mixed) |
150 free/150 back |
30% Effort |
| 1 X |
300 |
Kick |
(Mixed) |
100 butterfly 100 back 100 free |
30% Effort |
| 1 X |
300 |
Drill |
(Freestyle) |
|
30% Effort |
| 1 X |
300 |
Warm-Up |
(Freestyle) |
|
60% Effort |
|
| 1300 |
1 X { |
| 1 X |
300 |
Pull |
(Freestyle) |
WARM UP |
60% Effort |
| 1 X |
300 |
Kick |
(Choice) |
WARM UP |
60% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
WARM UP |
60% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
1:30 |
60% Effort |
|
| 1400 |
1 X { |
| 3 X |
200 |
Other |
(Mixed) |
Kick / Swim / Drill / Swim by 50 |
70% Effort |
| 5 X |
100 |
Pull |
(Freestyle) |
Work on distance per stroke |
70% Effort |
| 6 X |
50 |
Swim |
(Freestyle) |
Descend |
80% Effort |
|
| 1650 |
1 X { |
| 1 X |
275 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
225 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
175 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
125 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
|
| 1500 |
3 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
HOLD 1:10, ON 2:45 |
70% Effort |
| 3 X |
100 |
Swim |
(Freestyle) |
HOLD 1:10, ON 1:30, 1:25, 1:15 |
80% Effort |
|
| 4800 |
1 X { |
| 2 X |
300 |
Swim |
(Freestyle) |
Warm up |
60% Effort |
| 6 X |
100 |
Kick |
(Freestyle) |
Decending |
70% Effort |
| 1 X |
400 |
Pull |
(Freestyle) |
Breath every 5 |
60% Effort |
| 30 X |
100 |
Swim |
(Freestyle) |
Every 2 mins |
70% Effort |
| 1 X |
200 |
Warm-Down |
(Mixed) |
Front and back |
40% Effort |
|
| Total Yards: 12150 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |