| 600 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Warmup |
60% Effort |
| 1 X |
200 |
Warm-Up |
(Choice) |
Warmup |
60% Effort |
|
| 600 |
2 X { |
| 4 X |
50 |
Sprint |
(Choice) |
|
100% Effort |
| 1 X |
100 |
Drill |
(Freestyle) |
|
60% Effort |
|
| 1400 |
1 X { |
| 8 X |
50 |
Swim |
(Freestyle) |
Descend 1-4, Last one at 200 RP + 1 |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Hold 200 BES + 5 |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Set-Up for broken 200 |
50% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
Broken 200- Aim for 200 Best Time -3 Secs |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Recover for Next Round |
20% Effort |
|
| 1400 |
1 X { |
| 8 X |
50 |
Swim |
(Freestyle) |
Descend 1-4, Last one at 200 RP + 1 |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Hold 200 BES + 5 |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Set-Up for broken 200 |
50% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
Broken 200- Aim for 200 Best Time -3 Secs |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Recover for Next Round |
20% Effort |
|
| 2000 |
2 X { |
| 1 X |
100 |
Sprint |
(Freestyle) |
From blocks |
80% Effort |
| 1 X |
200 |
Swim |
(Choice) |
Recovery |
60% Effort |
| 5 X |
100 |
Swim |
(Freestyle) |
HR 160 |
80% Effort |
| 1 X |
200 |
Swim |
(Choice) |
Recovery |
60% Effort |
|
| 900 |
1 X { |
| 3 X |
200 |
Drill |
(Backstroke) |
Cool-Down |
20% Effort |
| 1 X |
300 |
Warm-Down |
(Freestyle) |
|
20% Effort |
|
| Total Yards: 6900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |