750 |
1 X {
1x{
|
1x250
|
Warm-Up |
(Freestyle) |
Swim 10 sec rest |
60% Effort |
|
1x250
|
Warm-Up |
(Freestyle) |
Kick 10 sec rest |
60% Effort |
|
1x250
|
Warm-Up |
(Freestyle) |
Pull 10 sec rest |
60% Effort |
|
|
1375 |
1 X {
1x{
|
1x25
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x75
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x100
|
Swim |
(Mixed) |
75 FR, 25 BR |
80% Effort |
|
1x125
|
Swim |
(Mixed) |
75 FR, 50, BR |
80% Effort |
|
1x150
|
Swim |
(Mixed) |
75 FR, 75 BR |
80% Effort |
|
1x175
|
Swim |
(Mixed) |
75 FR, 75 BR, 25 BK |
80% Effort |
|
1x200
|
Swim |
(Mixed) |
75 FR, 75 BR, 50 BK |
80% Effort |
|
1x225
|
Swim |
(Mixed) |
75 FR, 75 BR, 75 BK |
80% Effort |
|
1x250
|
Swim |
(Mixed) |
75 FR, 75 BR, 75 BK, 25 FL |
80% Effort |
- 75 FR, 75 BR, 75 BK, 25 FL
|
|
1375 |
1 X {
1x{
|
1x25
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x75
|
Swim |
(Freestyle) |
|
80% Effort |
|
1x100
|
Swim |
(Mixed) |
75 FR, 25 BR |
80% Effort |
|
1x125
|
Swim |
(Mixed) |
75 FR, 50, BR |
80% Effort |
|
1x150
|
Swim |
(Mixed) |
75 FR, 75 BR |
80% Effort |
|
1x175
|
Swim |
(Mixed) |
75 FR, 75 BR, 25 BK |
80% Effort |
|
1x200
|
Swim |
(Mixed) |
75 FR, 75 BR, 50 BK |
80% Effort |
|
1x225
|
Swim |
(Mixed) |
75 FR, 75 BR, 75 BK |
80% Effort |
|
1x250
|
Swim |
(Mixed) |
75 FR, 75 BR, 75 BK, 25 FL |
80% Effort |
- 75 FR, 75 BR, 75 BK, 25 FL
|
|
1200 |
1 X {
1x{
|
1x200
|
Swim |
(IM) |
25 Fly, 175 Free |
90% Effort |
|
1x200
|
Swim |
(IM) |
50 Fly, 150 Free |
90% Effort |
|
1x200
|
Swim |
(IM) |
50 Fly, 25 Back, 125 Free |
90% Effort |
- 50 Fly, 25 Back, 125 Free
|
1x200
|
Swim |
(IM) |
50 Fly, 50 Back, 100 Free |
90% Effort |
- 50 Fly, 50 Back, 100 Free
|
1x200
|
Swim |
(IM) |
50 Fly, 50 Back, 25 Breast, 75 Free |
90% Effort |
- 50 Fly, 50 Back, 25 Breast, 75 Free
|
1x200
|
Sprint |
(IM) |
50 Fly, 50 Back, 50 Breast, 50 Free |
90% Effort |
- 50 Fly, 50 Back, 50 Breast, 50 Free
|
|
750 |
1 X {
1x{
|
1x75
|
Swim |
(IM) |
FFF |
80% Effort |
|
1x75
|
Swim |
(IM) |
FFB |
80% Effort |
|
1x75
|
Swim |
(IM) |
FBB |
80% Effort |
|
1x75
|
Swim |
(IM) |
BBB |
80% Effort |
|
1x75
|
Swim |
(IM) |
BBbr |
80% Effort |
|
1x75
|
Swim |
(IM) |
Bbrbr |
80% Effort |
|
1x75
|
Swim |
(IM) |
BrBrBr |
80% Effort |
|
1x75
|
Swim |
(IM) |
BrBrFree |
80% Effort |
|
1x75
|
Swim |
(IM) |
BrFreeFree |
80% Effort |
|
1x75
|
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
|
3600 |
4 X {
4x{
|
1x200
|
Swim |
(IM) |
on the 2:45 |
60% Effort |
|
2x100
|
Swim |
(Choice) |
on the 1:30 |
50% Effort |
|
4x50
|
Swim |
(Choice) |
kick on the 1:20 or main stroke on the :55 |
80% Effort |
- kick on the 1:20 or main stroke on the :55
|
8x25
|
Other |
(Other) |
fast IM order |
80% Effort |
|
1x100
|
Warm-Down |
(Freestyle) |
easy on the 2:30 |
20% Effort |
|
|
Total Distance: 9050 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |