750 |
1 X {
1x{
|
1x250
|
Warm-Up |
(Freestyle) |
Swim |
60% Effort |
|
1x250
|
Warm-Up |
(Freestyle) |
Kick |
60% Effort |
|
1x250
|
Warm-Up |
(Freestyle) |
Pull |
60% Effort |
|
|
1100 |
1 X {
1x{
|
3x50
|
Swim |
(IM) |
Fly, Back, Breast - Perfect Technique |
70% Effort |
- Fly, Back, Breast - Perfect Technique
|
2x100
|
Swim |
(IM) |
|
80% Effort |
|
1x200
|
Swim |
(Mixed) |
Alt Free / Choice by 50 - 2 min rest after second one |
90% Effort |
- Alt Free / Choice by 50 - 2 min rest after second one
|
1x200
|
Swim |
(Mixed) |
Alt Free/Choice by 50 |
90% Effort |
|
2x100
|
Swim |
(IM) |
|
80% Effort |
|
3x50
|
Swim |
(IM) |
Fly, Back, Breast Perfect Technique |
70% Effort |
- Fly, Back, Breast Perfect Technique
|
|
750 |
1 X {
1x{
|
1x75
|
Swim |
(IM) |
FFF |
80% Effort |
|
1x75
|
Swim |
(IM) |
FFB |
80% Effort |
|
1x75
|
Swim |
(IM) |
FBB |
80% Effort |
|
1x75
|
Swim |
(IM) |
BBB |
80% Effort |
|
1x75
|
Swim |
(IM) |
BBbr |
80% Effort |
|
1x75
|
Swim |
(IM) |
Bbrbr |
80% Effort |
|
1x75
|
Swim |
(IM) |
BrBrBr |
80% Effort |
|
1x75
|
Swim |
(IM) |
BrBrFree |
80% Effort |
|
1x75
|
Swim |
(IM) |
BrFreeFree |
80% Effort |
|
1x75
|
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
|
1800 |
1 X {
1x{
|
4x50
|
Swim |
(IM) |
IM Order - Perfect Technique |
70% Effort |
- IM Order - Perfect Technique
|
3x100
|
Swim |
(IM) |
|
80% Effort |
|
2x200
|
Swim |
(Mixed) |
Alt Free / Choice by 50 - 2 min rest after second one |
90% Effort |
- Alt Free / Choice by 50 - 2 min rest after second one
|
2x200
|
Swim |
(Mixed) |
Alt Free/Choice by 50 |
90% Effort |
|
3x100
|
Swim |
(IM) |
|
80% Effort |
|
4x50
|
Swim |
(IM) |
IM Order - Perfect Technique |
70% Effort |
- IM Order - Perfect Technique
|
|
2025 |
1 X {
1x{
|
1x275
|
Swim |
(Mixed) |
100 FR, 100 BR, 75 BK |
80% Effort |
|
1x300
|
Swim |
(Mixed) |
100 FR, 100 BR, 100 BK |
80% Effort |
|
1x325
|
Swim |
(Mixed) |
100 FR, 100 BR, 100 BK, 25 FLY |
80% Effort |
- 100 FR, 100 BR, 100 BK, 25 FLY
|
1x350
|
Swim |
(Mixed) |
100 FR, 100 BR, 100 BK, 50 FLY |
80% Effort |
- 100 FR, 100 BR, 100 BK, 50 FLY
|
1x375
|
Swim |
(Mixed) |
100 FR, 100 BR, 100 BK, 75 FLY |
80% Effort |
- 100 FR, 100 BR, 100 BK, 75 FLY
|
1x400
|
Swim |
(IM) |
100 FR, 100 BR, 100 BK, 100 FLY |
80% Effort |
- 100 FR, 100 BR, 100 BK, 100 FLY
|
|
300 |
1 X {
1x{
|
1x300
|
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
|
Total Distance: 6725 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |