| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 1200 |
1 X {
1x{
|
|
5x100
|
Swim |
(Freestyle) |
Descend |
70% Effort |
|
|
|
5x50
|
Swim |
(Freestyle) |
Descend |
80% Effort |
|
|
|
6x75
|
Other |
(Mixed) |
Alt 50 Kick / 25 Swim with 25 Swim / 50 Kick |
70% Effort |
- Alt 50 Kick / 25 Swim with 25 Swim / 50 Kick
|
|
| 1804 |
4 X {
4x{
|
|
1x200
|
Swim |
(Freestyle) |
Long and Strong, Slight Negative Split |
80% Effort |
- Long and Strong, Slight Negative Split
|
|
1x150
|
Swim |
(Freestyle) |
Fast - Build Up by 50 |
90% Effort |
|
|
|
1x1
|
Other |
(Other) |
30 Seconds Rest |
60% Effort |
|
|
|
1x100
|
Sprint |
(Freestyle) |
As Fast As Possible |
100% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
|
| Total Distance: 3904 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |
