| 800 |
1 X { |
| 1 X |
800 |
Warm-Up |
(Mixed) |
500 Swim, 200 Kick, 100 Pull |
50% Effort |
|
| 600 |
3 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Build Up |
70% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
25 |
Swim |
(Choice) |
Recovery |
60% Effort |
|
| 400 |
1 X { |
| 8 X |
50 |
Kick |
(Choice) |
Descend |
70% Effort |
|
| 1350 |
3 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Slow |
70% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Slow |
70% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Slow |
70% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Fast |
90% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Swim |
(Choice) |
Recovery |
60% Effort |
|
| 350 |
1 X { |
| 7 X |
50 |
Swim |
(Freestyle) |
Hypoxic: 3x50s w/ 6 Breaths, 3x50s w/ 4 breaths, 1x50 w/ 1 breath |
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 4000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |