| 1300 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Choice Warm up |
50% Effort |
| 3 X |
200 |
Other |
(Mixed) |
Kick / Swim / Drill / Swim by 50 |
60% Effort |
| 4 X |
75 |
Drill |
(Choice) |
Fist Swimming Drill |
60% Effort |
|
| 1400 |
1 X { |
| 4 X |
50 |
Swim |
(Choice) |
Descend |
70% Effort |
| 8 X |
100 |
Swim |
(Freestyle) |
|
90% Effort |
| 4 X |
100 |
Kick |
(Choice) |
|
80% Effort |
|
| 500 |
4 X { |
| 1 X |
75 |
Sprint |
(Choice) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Recovery |
50% Effort |
|
| 200 |
1 X { |
| 4 X |
25 |
Sprint |
(Choice) |
Sprint with hands balled into Fists - 20 seconds rest |
100% Effort |
| 4 X |
25 |
Sprint |
(Choice) |
Regular - 30 seconds rest |
100% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 3700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |