| 600 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
Swim |
60% Effort |
| 4 X |
100 |
Warm-Up |
(Mixed) |
Kick/Pull Alternating Every 100y |
60% Effort |
|
| 1400 |
1 X { |
| 2 X |
50 |
Pull |
(Choice) |
Ladder Set :10r (Quicker Speed, Quicker to warm down) |
80% Effort |
| 2 X |
100 |
Pull |
(Choice) |
|
80% Effort |
| 1 X |
200 |
Pull |
(Choice) |
|
80% Effort |
| 1 X |
400 |
Drill |
(IM) |
|
60% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
80% Effort |
| 2 X |
100 |
Kick |
(Choice) |
|
80% Effort |
| 2 X |
50 |
Kick |
(Choice) |
|
80% Effort |
|
| 1000 |
1 X { |
| 4 X |
50 |
Swim |
(Freestyle) |
GOLF (see instructions above) |
60% Effort |
| 4 X |
50 |
Swim |
(Breaststroke) |
GOLF (see instructions above) |
50% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
GOLF (see instructions above) |
60% Effort |
| 4 X |
50 |
Swim |
(Backstroke) |
GOLF (see instructions above) |
50% Effort |
| 4 X |
50 |
Swim |
(Choice) |
GOLF (see instructions above) |
50% Effort |
|
| 950 |
1 X { |
| 5 X |
50 |
Pull |
(Freestyle) |
w/ pullbuoy+paddles on 1:00 |
60% Effort |
| 5 X |
50 |
Kick |
(Freestyle) |
w/ fins on 1:00 |
60% Effort |
| 7 X |
50 |
Sprint |
(Freestyle) |
on :45 |
100% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
on 3:00 |
60% Effort |
|
| Total Yards: 3950 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |