| 2000 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
|
50% Effort |
| 4 X |
200 |
Other |
(Choice) |
Kick / Swim / Drill / Swim |
60% Effort |
| 4 X |
75 |
Swim |
(Freestyle) |
Build |
70% Effort |
| 4 X |
100 |
Kick |
(Choice) |
|
60% Effort |
|
| 700 |
2 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Build Each 50y |
60% Effort |
| 6 X |
25 |
Sprint |
(Freestyle) |
|
60% Effort |
|
| 1300 |
1 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
As Fast As Possible |
90% Effort |
|
| 900 |
1 X { |
| 20 X |
25 |
Sprint |
(Choice) |
Fast Swimming |
90% Effort |
| 1 X |
400 |
Warm-Down |
(Freestyle) |
Cool-Down |
60% Effort |
|
| Total Yards: 4900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |