| 500 |
1 X {
1x{
|
|
1x500
|
Warm-Up |
(Other) |
Swim, Kick, IM, Drill, Swim |
40% Effort |
- Swim, Kick, IM, Drill, Swim
|
|
| 600 |
2 X {
2x{
|
|
1x200
|
Swim |
(Freestyle) |
Alternate Breathing 3 Strokes/ 5 Strokes by 50 |
70% Effort |
- Alternate Breathing 3 Strokes/ 5 Strokes by 50
|
|
1x100
|
Drill |
(Choice) |
|
70% Effort |
|
|
|
| 600 |
1 X {
1x{
|
|
2x100
|
Swim |
(Butterfly) |
D/S |
60% Effort |
|
|
|
2x100
|
Swim |
(Backstroke) |
D/S |
60% Effort |
|
|
|
2x100
|
Swim |
(Breaststroke) |
D/S |
60% Effort |
|
|
|
| 1050 |
3 X {
3x{
|
|
1x200
|
Swim |
(Freestyle) |
Breathe 3/5 by 50 |
70% Effort |
|
|
|
1x150
|
Other |
(Mixed) |
100 Drill / 50 Swim Fast |
70% Effort |
|
|
|
| 2600 |
1 X {
1x{
|
|
4x100
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
3x200
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
2x300
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x400
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x300
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
1x200
|
Swim |
(Freestyle) |
|
90% Effort |
|
|
|
1x100
|
Swim |
(Freestyle) |
|
100% Effort |
|
|
|
| 400 |
1 X {
1x{
|
|
1x400
|
Warm-Down |
(Choice) |
|
60% Effort |
|
|
|
| Total Distance: 5750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |