| 500 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Mixed) |
|
70% Effort |
| 4 X |
75 |
Warm-Up |
(Choice) |
Kick/Drill/Swim your stroke |
60% Effort |
|
| 2800 |
4 X { |
| 3 X |
150 |
Swim |
(Mixed) |
1 and 3 Free, 2 and 4 Choice |
70% Effort |
| 2 X |
100 |
Pull |
(Mixed) |
|
80% Effort |
| 1 X |
50 |
Sprint |
(Mixed) |
|
90% Effort |
|
| 1400 |
4 X { |
| 1 X |
200 |
Swim |
(Choice) |
Race Pace |
90% Effort |
| 1 X |
150 |
Swim |
(Choice) |
Slow Active Recovery |
50% Effort |
|
| 1000 |
1 X { |
| 1 X |
300 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Pull |
(Choice) |
|
60% Effort |
| 1 X |
300 |
Swim |
(Choice) |
|
60% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Choice) |
Warm-Down Swim |
50% Effort |
|
| Total Yards: 6100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |