| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 1600 |
1 X { |
| 4 X |
400 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 1600 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
|
60% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
|
70% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 8 X |
50 |
Swim |
(Freestyle) |
Odds Easy / Evens Hard |
80% Effort |
|
| 800 |
1 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
175 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
125 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 1650 |
1 X { |
| 1 X |
275 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
225 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
175 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
125 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 6550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |