| 500 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Kick |
(Freestyle) |
|
60% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
build by 50 |
60% Effort |
|
| 1250 |
1 X { |
| 10 X |
50 |
Kick |
(Butterfly) |
with boards/ 1:00 |
100% Effort |
| 10 X |
25 |
Swim |
(Freestyle) |
flipturn at flags |
100% Effort |
| 10 X |
50 |
Swim |
(Freestyle) |
flipturn 50s/ start prone position |
100% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
warm down |
60% Effort |
|
| Total Yards: 1850 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |