| 1150 |
1 X { |
| 3 X |
100 |
Warm-Up |
(Freestyle) |
|
70% Effort |
| 2 X |
150 |
Warm-Up |
(Choice) |
50 each KDS 1 Fly 1 Breastroke |
70% Effort |
| 3 X |
100 |
Warm-Up |
(Backstroke) |
Descend 1-3 1:30 |
70% Effort |
| 2 X |
125 |
Swim |
(Freestyle) |
Tennessee turns |
80% Effort |
|
| 3250 |
1 X { |
| 10 X |
25 |
Sprint |
(Freestyle) |
:40 |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:35 |
100% Effort |
| 1 X |
350 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:30 |
100% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:25 |
100% Effort |
| 1 X |
450 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:20 |
100% Effort |
| 1 X |
500 |
Swim |
(Freestyle) |
Easy |
50% Effort |
|
| 950 |
1 X { |
| 5 X |
50 |
Drill |
(Freestyle) |
10 sec rest |
60% Effort |
| 10 X |
25 |
Kick |
(Freestyle) |
10 sec rest |
60% Effort |
| 14 X |
25 |
Sprint |
(Freestyle) |
15 sec rest |
100% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
Easy |
30% Effort |
|
| Total Yards: 5350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |