| 850 |
1 X { |
| 1 X |
450 |
Warm-Up |
(Freestyle) |
(50Swim/50 Kick/50 Drill)x3 |
30% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Breathe every 5 + 6 Dolphins off walls |
50% Effort |
|
| 3000 |
6 X { |
| 1 X |
25 |
Other |
(Other) |
|
60% Effort |
| 1 X |
50 |
Other |
(Other) |
|
60% Effort |
| 2 X |
25 |
Other |
(Other) |
|
60% Effort |
| 1 X |
75 |
Other |
(Other) |
|
60% Effort |
| 1 X |
50 |
Other |
(Other) |
|
60% Effort |
| 1 X |
75 |
Other |
(Other) |
|
60% Effort |
| 1 X |
25 |
Other |
(Other) |
|
60% Effort |
| 2 X |
50 |
Other |
(Other) |
Last 4 are: 50, 25, 50, 25 |
60% Effort |
| 2 X |
25 |
Other |
(Other) |
|
60% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
cool down |
60% Effort |
|
| Total Yards: 4050 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |