| 1300 |
1 X { |
| 1 X |
600 |
Swim |
(Choice) |
EZ Warmup |
40% Effort |
| 2 X |
150 |
Other |
(Mixed) |
Kick / Drill / Swim by 50 |
50% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Descend |
60% Effort |
|
| 1400 |
4 X { |
| 1 X |
200 |
Swim |
(Choice) |
Fast |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Slow |
50% Effort |
|
| 700 |
4 X { |
| 1 X |
100 |
Swim |
(Choice) |
Fast |
80% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Slow |
60% Effort |
|
| 200 |
1 X { |
| 4 X |
50 |
Swim |
(Choice) |
As Fast As Possible - 1 min rest |
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
| Total Yards: 3900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |