700 |
1 X {
1x{
|
1x300
|
Warm-Up |
(Freestyle) |
300 Free |
60% Effort |
|
1x200
|
Kick |
(Freestyle) |
200 Kick |
60% Effort |
|
1x200
|
Pull |
((Select One)) |
200 Pull |
60% Effort |
|
|
1400 |
2 X {
2x{
|
1x200
|
Swim |
(Freestyle) |
EZ 20 Sec Rest |
60% Effort |
|
1x200
|
Swim |
(Freestyle) |
MD, 20 Sec Rest |
60% Effort |
|
1x200
|
Swim |
(Freestyle) |
HD, 20 Sec Rest |
60% Effort |
|
1x50
|
Kick |
(Choice) |
EZ |
60% Effort |
|
1x50
|
Swim |
(Choice) |
EZ |
60% Effort |
|
|
1400 |
2 X {
2x{
|
1x200
|
Swim |
(Freestyle) |
EZ 20 Sec Rest |
60% Effort |
|
1x200
|
Swim |
(Freestyle) |
MD, 20 Sec Rest |
60% Effort |
|
1x200
|
Swim |
(Freestyle) |
HD, 20 Sec Rest |
60% Effort |
|
1x50
|
Kick |
(Choice) |
EZ |
60% Effort |
|
1x50
|
Swim |
(Choice) |
EZ |
60% Effort |
|
|
1400 |
2 X {
2x{
|
1x200
|
Swim |
(Freestyle) |
EZ 20 Sec Rest |
60% Effort |
|
1x200
|
Swim |
(Freestyle) |
MD, 20 Sec Rest |
60% Effort |
|
1x200
|
Swim |
(Freestyle) |
HD, 20 Sec Rest |
60% Effort |
|
1x50
|
Kick |
(Choice) |
EZ |
60% Effort |
|
1x50
|
Swim |
(Choice) |
EZ |
60% Effort |
|
|
1400 |
2 X {
2x{
|
1x200
|
Swim |
(Freestyle) |
EZ 20 Sec Rest |
60% Effort |
|
1x200
|
Swim |
(Freestyle) |
MD, 20 Sec Rest |
80% Effort |
|
1x200
|
Swim |
(Freestyle) |
HD, 20 Sec Rest |
100% Effort |
|
1x50
|
Kick |
(Choice) |
EZ |
60% Effort |
|
1x50
|
Swim |
(Choice) |
EZ |
60% Effort |
|
|
400 |
1 X {
1x{
|
1x400
|
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
|
Total Distance: 6700 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |