| 1000 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
EZ Warm Up |
50% Effort |
| 4 X |
100 |
Drill |
(Choice) |
Choice Drill |
50% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Descend |
60% Effort |
|
| 300 |
1 X { |
| 6 X |
50 |
Kick |
(Butterfly) |
With Pull Buoy |
60% Effort |
|
| 1300 |
1 X { |
| 8 X |
100 |
Other |
(Freestyle) |
K/D/S (D Fingertip Drag w/Flick) |
70% Effort |
| 10 X |
50 |
Swim |
(Freestyle) |
|
80% Effort |
|
| 400 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 3000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |