One Training or Squads split three ways

GOLD / T1/T2 (SILVER) / [BRONZE] {MINI}

Differentiate between levels with turn around times.

T1+                                      T1                                           T2                                           T3

2 x 150 as      100FC/ 50 BC                       2.30                                        2.30                                        2.45                                        3.004 x 50

FC Zip Up                                                           0.50                                        0.50                                        1.00                                        1.15

500m                                                              8                                              8                                              8                                              8


T1+                                      T1                                           T2                                           T3

2x 75                          FLY                             1.40                                        1.45                       D (3×50)  1.50                    D(3 x 25)         R.15

6 x 50                         BC/ BS                       1.00                                        1.00                                        1.15                                        1.30

6 x 50                         BS/ FC                       1.00                                        1.00                                        1.15                                        1.30

1 x 100                       IM                                1.40                                        1.45                                        1.50                                        2.00

850m                                                              20                                            22                                            23                                            25

 

T1+                                      T1                                           T2                                           T3

1 x 400                       FC                               6.00                                        400m                                      300m                                      200m

6 x 50                         BS                               1.20                                        1.20                                        1.30                                        1.45

2 x 200                       IM/FC                         3.00                                        3.15                                        3.30                                        4.00

2 x 100                       DIVE BS                    2.30                                        2.30                                        2.45                                        3.00

1300m                                                            22

 

T1+                                      T1                                           T2                                           T3

Swim Down              FC/BC SLO               5                                              5                                              5                                              5

2650m                                                            55                                                                                                                                            60 MNS

 


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