| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
|
|
| 700 |
1 X {
1x{
|
|
4x100
|
Swim |
(Mixed) |
75 Free / 25 Choice Descend |
70% Effort |
- 75 Free / 25 Choice Descend
|
|
4x75
|
Other |
(Mixed) |
Alt 50 K / 25 S with 50 S / 25 K |
70% Effort |
- Alt 50 K / 25 S with 50 S / 25 K
|
|
| 1200 |
3 X {
3x{
|
|
4x100
|
Swim |
(Freestyle) |
Descend Average Time Per Round |
80% Effort |
- Descend Average Time Per Round
|
|
| 450 |
1 X {
1x{
|
|
3x150
|
Swim |
(Freestyle) |
Fast 30 Seconds Rest - 2 mins rest after 3 |
100% Effort |
- Fast 30 Seconds Rest - 2 mins rest after 3
|
|
| 300 |
1 X {
1x{
|
|
3x100
|
Swim |
(Freestyle) |
Faster 30 Seconds Rest - 2 mins rest after 3 |
100% Effort |
- Faster 30 Seconds Rest - 2 mins rest after 3
|
|
| 200 |
1 X {
1x{
|
|
4x50
|
Sprint |
(Choice) |
As Fast as Possible - 1 Minute Rest |
100% Effort |
- As Fast as Possible - 1 Minute Rest
|
|
| 250 |
1 X {
1x{
|
|
10x25
|
Sprint |
(Mixed) |
Odds: Choice Fast, Evens: Recovery |
70% Effort |
- Odds: Choice Fast, Evens: Recovery
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
|
| Total Distance: 3800 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |