| 2050 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Freestyle) |
|
60% Effort |
|
|
|
6x125
|
Drill |
(Freestyle) |
75 8/3 Drill, 50 Free Kick at 1:40 |
60% Effort |
- 75 8/3 Drill, 50 Free Kick at 1:40
|
|
8x50
|
Drill |
(Freestyle) |
RA/LA Drill at 1:00 |
60% Effort |
|
|
|
16x25
|
Swim |
(Freestyle) |
Variable Sprints (3rd off blocks) at :30 |
60% Effort |
- Variable Sprints (3rd off blocks) at :30
|
|
| 1300 |
1 X {
1x{
|
|
3x100
|
Swim |
(Freestyle) |
Breathing every 3 at 1:30 |
60% Effort |
- Breathing every 3 at 1:30
|
|
1x200
|
Sprint |
(Freestyle) |
Sprint from Blocks (2 Heats) |
60% Effort |
- Sprint from Blocks (2 Heats)
|
|
3x100
|
Swim |
(Freestyle) |
Breathing every 5 at 1:25 |
60% Effort |
- Breathing every 5 at 1:25
|
|
1x200
|
Sprint |
(Freestyle) |
Sprint from Blocks (2 Heats) |
60% Effort |
- Sprint from Blocks (2 Heats)
|
|
3x100
|
Swim |
(Freestyle) |
Breathing every 7 at 1:20 |
60% Effort |
- Breathing every 7 at 1:20
|
|
| 800 |
1 X {
1x{
|
|
10x40
|
Drill |
(Choice) |
2 Double Turns of Each stroke, last 2 choice, at 1:10 |
60% Effort |
- 2 Double Turns of Each stroke, last 2 choice, at 1:10
|
|
8x50
|
Sprint |
(IM) |
IM Relays Rotating swimmers, everyone does all 4 strokes |
60% Effort |
- IM Relays Rotating swimmers, everyone does all 4 strokes
|
|
| 300 |
1 X {
1x{
|
|
6x50
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 4450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |