| 2300 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
Stretch out |
50% Effort |
| 1 X |
1000 |
Kick |
(IM) |
|
60% Effort |
| 1 X |
800 |
Pull |
(IM) |
With paddles. Breathe every 3. |
70% Effort |
|
| 2000 |
2 X { |
| 4 X |
200 |
Swim |
(Freestyle) |
Descend 1-4, 10 seconds rest, no rest between groups, just keep going. |
80% Effort |
| 2 X |
100 |
Swim |
(Choice) |
Easy |
60% Effort |
|
| 300 |
3 X { |
| 4 X |
25 |
Sprint |
(Other) |
BNFS Max Effort on :45 |
100% Effort |
|
| 1600 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 4 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
100 |
Swim |
((Select One)) |
|
60% Effort |
|
| 1400 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
60% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
60% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Choice) |
|
50% Effort |
|
| Total Yards: 8000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |