| 1000 |
2 X { |
| 1 X |
200 |
Warm-Up |
(Mixed) |
''Village North of Florin'' |
60% Effort |
| 4 X |
75 |
Choice |
(IM) |
Kick/Drill/Swim Reverse IM Order |
60% Effort |
|
| 1800 |
3 X { |
| 4 X |
50 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
|
| 2550 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
On 06:00 |
80% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
On 01:30 |
90% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
On 5:30 |
80% Effort |
| 5 X |
50 |
Sprint |
(Choice) |
1:20 |
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
On 4:00 |
80% Effort |
| 6 X |
50 |
Sprint |
(Choice) |
on 1:10 |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
| 7 X |
50 |
Sprint |
(Choice) |
on 1:00 |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
on 1:30 |
80% Effort |
| 8 X |
50 |
Sprint |
(Choice) |
on :50 |
60% Effort |
|
| 1500 |
2 X { |
| 1 X |
150 |
Pull |
(Freestyle) |
''The Cliffs of Insanity!'' - Pull with Paddles |
80% Effort |
| 1 X |
150 |
Pull |
(Freestyle) |
Just Pull |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Just Swim |
90% Effort |
| 1 X |
150 |
Drill |
(Freestyle) |
Fist Drill |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Just Swim |
100% Effort |
|
| 600 |
1 X { |
| 1 X |
200 |
Swim |
(Choice) |
Easy |
50% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Drill |
(Other) |
sculling |
40% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Freestyle) |
|
60% Effort |
|
| Total Yards: 7650 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |