| 400 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
4x50
|
Other |
(Mixed) |
Swim / Kick / Drill / Swim by 50 |
60% Effort |
- Swim / Kick / Drill / Swim by 50
|
|
| 450 |
2 X {
2x{
|
|
3x75
|
Swim |
(Freestyle) |
1st Slow, 2nd Build Up, 3rd Fast - Repeat x2 |
80% Effort |
- 1st Slow, 2nd Build Up, 3rd Fast - Repeat x2
|
|
| 1250 |
1 X {
1x{
|
|
5x50
|
Kick |
(Choice) |
25 Relaxed / 25 Build to 90% |
70% Effort |
- 25 Relaxed / 25 Build to 90%
|
|
5x50
|
Pull |
(Choice) |
Distance Per Stroke - Focus on Feeling the Water |
70% Effort |
- Distance Per Stroke - Focus on Feeling the Water
|
|
5x50
|
Swim |
(Choice) |
Build Up to 90% |
80% Effort |
|
|
|
5x50
|
Swim |
(Choice) |
Descend to 100% |
80% Effort |
|
|
|
5x50
|
Sprint |
(Choice) |
As Fast As Possible - 2 Minutes Rest |
100% Effort |
- As Fast As Possible - 2 Minutes Rest
|
|
| 1000 |
1 X {
1x{
|
|
1x300
|
Swim |
(Freestyle) |
|
60% Effort |
|
|
|
1x200
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
1x300
|
Pull |
(Choice) |
|
70% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
| 800 |
1 X {
1x{
|
|
5x50
|
Kick |
(Choice) |
25 Relaxed / 25 Build to 90% |
70% Effort |
- 25 Relaxed / 25 Build to 90%
|
|
5x50
|
Pull |
(Choice) |
Distance Per Stroke - Focus on Feeling the Water |
70% Effort |
- Distance Per Stroke - Focus on Feeling the Water
|
|
5x50
|
Sprint |
(Choice) |
Free sprint |
80% Effort |
|
|
|
1x50
|
Swim |
(Choice) |
Easy back |
60% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 4100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |