| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 800 |
1 X { |
| 4 X |
100 |
Swim |
(Freestyle) |
keep 1:50 |
70% Effort |
| 8 X |
50 |
Swim |
(Choice) |
Descend (All same stroke) |
70% Effort |
|
| 700 |
4 X { |
| 1 X |
100 |
Swim |
(Choice) |
FAST |
80% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Slow Recovery |
60% Effort |
|
| 200 |
1 X { |
| 8 X |
25 |
Sprint |
(Choice) |
Choice Sprint. As much rest as needed |
100% Effort |
|
| 200 |
1 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Build up to 80% Effort |
70% Effort |
| 2 X |
50 |
Swim |
(Choice) |
Build up to 90% Effort |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 2700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |