| 700 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
Easy Warm-Up |
60% Effort |
| 2 X |
200 |
Other |
(Mixed) |
Swim/Kick/Drill/Swim by 50 - nice and relaxed |
70% Effort |
|
| 1600 |
1 X { |
| 1 X |
500 |
Swim |
(Mixed) |
Every 4th 25 non free |
70% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
5 Pop-ups every 50 |
70% Effort |
| 1 X |
500 |
Pull |
(Freestyle) |
Build by 100's |
70% Effort |
| 1 X |
300 |
Kick |
(IM) |
Kick/drill/swim by 25's |
70% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 2400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |