| 750 |
1 X { |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Swim |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Kick |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Pull |
60% Effort |
|
| 750 |
1 X { |
| 1 X |
75 |
Swim |
(IM) |
FFF |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FFB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
Bbrbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrBr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrFreeFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
| 750 |
1 X { |
| 1 X |
75 |
Swim |
(IM) |
FFF |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FFB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
Bbrbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrBr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrFreeFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
| 1200 |
3 X { |
| 1 X |
100 |
Swim |
(Butterfly) |
6 Kicks off Wall |
70% Effort |
| 1 X |
100 |
Swim |
(Backstroke) |
6 Kicks off Wall |
70% Effort |
| 1 X |
100 |
Swim |
(Breaststroke) |
Double Pull Outs |
70% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
6 Kicks of Wall |
70% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
50% Effort |
|
| Total Yards: 3650 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |