| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warmup |
50% Effort |
|
| 900 |
1 X { |
| 6 X |
150 |
Swim |
(Freestyle) |
Try to Even Pace the 50s |
70% Effort |
|
| 1950 |
3 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
Even Pace |
70% Effort |
| 1 X |
200 |
Other |
(Mixed) |
Alternate Swim/Drill by 50 |
60% Effort |
| 1 X |
100 |
Other |
(Mixed) |
Alternate Swim/Kick by 50 |
60% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Breathe every 3/5 strokes by 25 |
60% Effort |
|
| 500 |
1 X { |
| 10 X |
50 |
Swim |
(Freestyle) |
Work on distance per stroke |
80% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Choice Warm Down |
40% Effort |
|
| Total Yards: 4250 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |