| 1000 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Freestyle) |
EZ Warmup Pace |
60% Effort |
| 1 X |
300 |
Drill |
(Other) |
Choice Drill |
60% Effort |
| 1 X |
200 |
Other |
(Mixed) |
Choice Swim |
60% Effort |
| 1 X |
100 |
Kick |
(Mixed) |
Choice Kick |
60% Effort |
|
| 500 |
1 X { |
| 5 X |
100 |
Swim |
(Mixed) |
Choice Stroke - Descend |
80% Effort |
|
| 1600 |
4 X { |
| 1 X |
300 |
Swim |
(Mixed) |
Choice Swim - Descend Pace on 300 by Round |
80% Effort |
| 1 X |
100 |
Kick |
(Mixed) |
Choice Kick - Active Recovery |
60% Effort |
|
| 500 |
1 X { |
| 10 X |
50 |
Swim |
(Mixed) |
Choice Stroke: Descend 1-5 and 6-10 |
60% Effort |
|
| 200 |
1 X { |
| 8 X |
25 |
Drill |
(Mixed) |
Work on perfect drill technique |
40% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Mixed) |
EZ Warmdown |
30% Effort |
|
| Total Yards: 4100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |