| 500 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Mixed) |
SKIPS |
60% Effort |
|
| 1850 |
1 X { |
| 2 X |
300 |
Swim |
(Breaststroke) |
80% - Maintain good technique through entire set |
80% Effort |
| 3 X |
200 |
Swim |
(Breaststroke) |
85% - Little Rest |
70% Effort |
| 4 X |
100 |
Swim |
(Breaststroke) |
90% - Moderate Rest |
60% Effort |
| 5 X |
50 |
Sprint |
(Breaststroke) |
100% - Long Rest |
50% Effort |
|
| 500 |
1 X { |
| 12 X |
25 |
Sprint |
(IM) |
Replace Breast with Fly |
80% Effort |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
20% Effort |
|
| Total Yards: 2850 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |