| 400 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
warm up |
60% Effort |
|
| 600 |
2 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
build |
60% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
breathe 3/5/3 by 25 |
60% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
build |
60% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
breathe 3/5 |
60% Effort |
| 1 X |
50 |
Sprint |
(Choice) |
FAST |
60% Effort |
|
| 10000 |
1 X { |
| 10 X |
1000 |
Sprint |
(Freestyle) |
|
90% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
| Total Yards: 11100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |