| Set |
Hard |
Medium |
Easy |
| Warm Up |
400 choice 200 Kick 100 catch-up 100 fingertip drag |
300 choice 200 Kick 100 catch-up 100 fingertip drag |
300 choice 100 Kick 100 catch-up 100 fingertip drag |
| Pre-Set |
|
|
(only 2 x) |
|
3x |
2 x 75 Free @1:15, 1:10, 1:05 by round 2 x 25
Perfect Free @ :40
2 x 25 Breakout @ :40 |
2 x 50 Free @ 1:05, 1:00, :55 by round 2 x 25 Perfect Free
@:45
2 x 25 Breakout @ :45 |
2 x 50 Free @ 1:10, 1:00 by round 2 x 25 Perfect Free @:45
2 x 25 Breakout @ :45 |
| Recovery |
50 EZ |
50 EZ |
50 EZ |
| Main Set |
|
|
|
|
1 x |
300 Build Free @ 5:00 6 x 50 Free @ 1:00 Descend to
all out #1-3, and 4-6
3 x 50 kick @1:15
200 Build Free @ 3:00
4 x 50 Free @1:00 Hold Fastest Possible Average
3 x 50 kick @ 1:15
100 Build Free @ 1:30
4 x 25 FAST @:30 |
200 Build Free @ 3:30 4 x 50 Free @ 1:10 Descend to
all out #1-4
3 x 50 kick @1:30
150 Build Free @ 2:45
3x 50 Free @1:10 Hold Fastest Possible Average
3 x 50 kick @ 1:30
100 Build Free @ 1:45
4 x 25 FAST @:40 |
200 Build Free @ 4:00 4 x 50 Free @ 1:15 Descend to
all out #1-4
2 x 50 kick @1:45
100 Build Free @ 2:00
2 x 50 Free @1:15 Hold Fastest Possible Average
2 x 50 kick @ 1:45
50 Build Free @ 1:00
4 x 25 FAST @:45 |
| Recovery |
100 EZ |
50 EZ |
50 EZ |
|
Sprint |
1 x 100 Choice All Out |
1 x 100 Choice All Out |
1 x 100 Choice All Out |
| Cool down |
200 choice |
200 choice |
200 choice |
| Total Yards: |
3500 |
3000 |
2300 |