The Freedom Aquatic & Fitness
Manassas, VA 2011
350 meters - Run 3 miles
2 person teams with each person completing 1 leg of the
all distances are approximate
400 meter swim in a 50 meter pool
The race begins in the indoor pool with
50 meter lanes. Swimmers will be started one at a time, approximately
every 5 seconds (time trial start). You will sit and slide into
the pool and may use steps to exit the pool. Each will swim down
the first lane, go under the lane line, swim back in the next lane, go
under the next lane line, swim down the next lane, etc. This is
called a snake swim.
- In our snake swim, every lane is
only one direction, and so we do not allow flip turns.
- Passing is allowed. There is no
particular protocol for passing; just go ahead.
- You MUST swim to the wall, touch it, go
under the lane line, and push off from wall in next lane. Some
part of your body (hand or foot, whichever is easier) MUST touch the
wall on each side of the lane line (both before and after
going under the line).
- Flip turns are not allowed (DQ).
Swimmers will complete 8 lengths of the pool, totaling
400 meters. Once laps are completed, climb out of the pool and
head to the transition area. Be sure to walk on the pool deck, but feel
free to run once outside the building.
3 miles, on sidewalk -- TWO (2) LOOP COURSE
STAY TO THE RIGHT ON SIDEWALK
Start: Transition area on grass in front of the Freedom Center
Exit Stroke & Stride transition area,
turning left onto sidewalk
to the end of the building and turn left
staying on sidewalk, go the back corner of the building and make a
u-turn around the cone
return to front of the building
stay on the sidewalk along
George Mason Circle, and continue to the u-turn sign at the end of the
sidewalk next to
the Hylton Performing Arts Center
go around that
u-turn sign and return to start (near transition)--that completes
your first loop
REPEAT ALL for second loop
approach the Freedom Center building, stop short of the transition
area to GO THROUGH THE FINISH LINE!