| 600 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
Choice Warm Up |
40% Effort |
| 2 X |
150 |
Other |
(Mixed) |
Kick / Swim / Dril by 50 |
50% Effort |
|
| 400 |
1 X { |
| 4 X |
100 |
Swim |
(Freestyle) |
Descend |
70% Effort |
|
| 400 |
2 X { |
| 1 X |
150 |
Swim |
(Choice) |
|
70% Effort |
| 1 X |
50 |
Kick |
(Choice) |
|
70% Effort |
|
| 200 |
1 X { |
| 4 X |
50 |
Swim |
(Freestyle) |
Breathe every 3 strokes |
60% Effort |
|
| 100 |
1 X { |
| 4 X |
25 |
Sprint |
(Choice) |
As fast as possible - lots of rest after each one |
100% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
EZ Warm Down |
40% Effort |
|
| Total Yards: 1900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |