| 900 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Freestyle) |
|
50% Effort |
|
|
|
1x200
|
Kick |
(Mixed) |
FREE OR FLY |
60% Effort |
|
|
|
6x50
|
Swim |
(Freestyle) |
|
70% Effort |
|
|
|
| 900 |
1 X {
1x{
|
|
3x75
|
Other |
(Butterfly) |
K/D/S (D 3Right, 3 Left, 3Together) |
70% Effort |
- K/D/S (D 3Right, 3 Left, 3Together)
|
|
3x75
|
Other |
(Backstroke) |
K/D/S (D 90 degree upright) |
70% Effort |
- K/D/S (D 90 degree upright)
|
|
3x75
|
Other |
(Breaststroke) |
K/D/S (D pull w/fly kick) |
70% Effort |
- K/D/S (D pull w/fly kick)
|
|
3x75
|
Other |
(Freestyle) |
K/D/S (D Tarzan Swim) |
70% Effort |
|
|
|
| 1050 |
3 X {
3x{
|
|
4x50
|
Swim |
(IM) |
F to Ba, Ba to Br, Br to Fr, Fr to Stroke |
80% Effort |
- F to Ba, Ba to Br, Br to Fr, Fr to Stroke
|
|
6x25
|
Warm-Down |
(Freestyle) |
|
40% Effort |
|
|
|
| 300 |
4 X {
4x{
|
|
2x15
|
Other |
(IM) |
Turns from Center |
60% Effort |
|
|
|
1x45
|
Other |
(Freestyle) |
Lollipop Sunshine Rainbow Tokyo Drift Drill |
90% Effort |
- Lollipop Sunshine Rainbow Tokyo Drift Drill
|
|
| 400 |
1 X {
1x{
|
|
2x200
|
Warm-Down |
(Mixed) |
Alt 100 Free w/ 100 Back |
60% Effort |
|
|
|
| Total Distance: 3550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |