| 600 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
2x100
|
Warm-Up |
(Freestyle) |
Side-kick, Side-Kick Switch |
60% Effort |
- Side-kick, Side-Kick Switch
|
|
4x50
|
Warm-Up |
(Freestyle) |
Descend |
80% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
Descend |
60% Effort |
|
|
|
4x50
|
Kick |
(Choice) |
Descend |
60% Effort |
|
|
|
| 300 |
3 X {
3x{
|
|
1x75
|
Sprint |
(IM) |
No Freestyle |
100% Effort |
|
|
|
1x25
|
Kick |
(Freestyle) |
Recovery |
60% Effort |
|
|
|
| 575 |
1 X {
1x{
|
|
1x200
|
Drill |
(Backstroke) |
Switch Drill Every 50 |
80% Effort |
|
|
|
3x25
|
Swim |
(Backstroke) |
Long and Strong |
80% Effort |
|
|
|
2x100
|
Swim |
(Backstroke) |
Hold Technique through 100 - Work on second half speed |
80% Effort |
- Hold Technique through 100 - Work on second half speed
|
|
4x25
|
Swim |
(Backstroke) |
underwater dolphin kick as far as you can, then swim |
80% Effort |
- underwater dolphin kick as far as you can, then swim
|
|
| 2300 |
1 X {
1x{
|
|
4x200
|
Other |
(Backstroke) |
Kick / Swim / Drill / Swim by 25 |
70% Effort |
- Kick / Swim / Drill / Swim by 25
|
|
5x100
|
Kick |
(Backstroke) |
|
70% Effort |
|
|
|
6x75
|
Drill |
(Backstroke) |
Choice Drill |
80% Effort |
|
|
|
7x50
|
Swim |
(Backstroke) |
|
90% Effort |
|
|
|
8x25
|
Sprint |
(Backstroke) |
As Fast As Possible - 30 Seconds Rest |
100% Effort |
- As Fast As Possible - 30 Seconds Rest
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
|
|
| Total Distance: 4475 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |