| 1100 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 8 X |
50 |
Kick |
(IM) |
1:00 |
70% Effort |
| 4 X |
100 |
Pull |
(Freestyle) |
25R/25L/50B |
70% Effort |
|
| 2800 |
2 X { |
| 8 X |
50 |
Swim |
(Butterfly) |
|
60% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
| 6 X |
50 |
Swim |
(Butterfly) |
|
70% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
| 4 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
| 2 X |
50 |
Swim |
(Butterfly) |
|
90% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
40% Effort |
|
| Total Yards: 4100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |