| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Up |
(Choice) |
Choice Warmup |
50% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
4x50
|
Swim |
(Freestyle) |
Build Up |
70% Effort |
|
|
|
4x25
|
Kick |
(Choice) |
|
60% Effort |
|
|
|
| 550 |
1 X {
1x{
|
|
6x25
|
Swim |
(Freestyle) |
First 10 strokes super fast, the rest easy |
60% Effort |
- First 10 strokes super fast, the rest easy
|
|
4x25
|
Kick |
(Choice) |
Alt Fast/Easy by 25 |
60% Effort |
|
|
|
6x50
|
Swim |
(Freestyle) |
Transition from DPS to Fast Arms |
70% Effort |
- Transition from DPS to Fast Arms
|
|
| 150 |
1 X {
1x{
|
|
6x25
|
Sprint |
(Freestyle) |
Sprint w/ Super Fast Arms |
60% Effort |
- Sprint w/ Super Fast Arms
|
|
| 100 |
1 X {
1x{
|
|
1x100
|
Warm-Down |
(Choice) |
Easy Warmdown |
60% Effort |
|
|
|
| Total Distance: 1300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
