| 800 |
1 X { |
| 1 X |
800 |
Warm-Up |
(Choice) |
Mixed Warm Up |
50% Effort |
|
| 1100 |
1 X { |
| 4 X |
200 |
Swim |
(Freestyle) |
Descend |
70% Effort |
| 6 X |
50 |
Swim |
(Freestyle) |
Hold Strong Pace |
70% Effort |
|
| 1500 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Sprint |
(Freestyle) |
|
90% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Sprint |
(Freestyle) |
|
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Sprint |
(Freestyle) |
|
90% Effort |
|
| 400 |
1 X { |
| 4 X |
100 |
Kick |
(Choice) |
|
70% Effort |
|
| 200 |
1 X { |
| 8 X |
25 |
Sprint |
(Choice) |
Choice of Stroke - As Fast As Possible. 30 seconds to 1 minute Rest after each. |
100% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
| Total Yards: 4300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |