| 400 |
1 X { |
| 1 X |
100 |
Warm-Up |
(Freestyle) |
Choice Warm Up |
50% Effort |
| 1 X |
100 |
Drill |
(Freestyle) |
with fins |
60% Effort |
| 1 X |
100 |
Kick |
(Freestyle) |
with fins |
60% Effort |
|
| 1100 |
1 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 2 X |
50 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
|
| 1200 |
2 X { |
| 1 X |
100 |
Kick |
(Choice) |
Free / Back |
70% Effort |
| 1 X |
100 |
Drill |
(Freestyle) |
Catch Up |
70% Effort |
| 1 X |
100 |
Kick |
(Choice) |
Free / Back |
70% Effort |
| 1 X |
100 |
Drill |
(Freestyle) |
Closed-fists |
70% Effort |
| 1 X |
100 |
Kick |
(Choice) |
Free / Back |
70% Effort |
| 1 X |
100 |
Drill |
(Freestyle) |
Knuckle Drags |
70% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
EASY |
30% Effort |
|
| 1650 |
1 X { |
| 1 X |
275 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
225 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
175 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
125 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Rest :15s |
100% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Mixed) |
Super slow |
40% Effort |
|
| Total Yards: 4650 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |