| 350 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
EZ Warm Up - Stop as Needed |
40% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Drill |
50% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Kick |
60% Effort |
|
| 300 |
1 X { |
| 12 X |
25 |
Other |
(Mixed) |
Evens: Swim, Odds: Kick w/o board |
70% Effort |
|
| 750 |
5 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Freestyle Build from 70% to 90% |
70% Effort |
| 2 X |
25 |
Other |
(Mixed) |
One Drill, One kick |
50% Effort |
|
| 100 |
1 X { |
| 2 X |
50 |
Swim |
(Choice) |
Work on good technique |
60% Effort |
|
| 150 |
1 X { |
| 6 X |
25 |
Warm-Down |
(Freestyle) |
EZ Warm Down - Rest as Needed |
40% Effort |
|
| Total Yards: 1650 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |