| 1000 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 4 X |
150 |
Drill |
(Freestyle) |
Tap / Kick / Touch |
60% Effort |
|
| 2000 |
4 X { |
| 1 X |
100 |
Swim |
(Choice) |
IM Order by Round |
60% Effort |
| 1 X |
25 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
75 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
75 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
25 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
100 |
Sprint |
(Choice) |
|
90% Effort |
|
| 2250 |
1 X { |
| 1 X |
250 |
Swim |
(Freestyle) |
Speed |
90% Effort |
| 1 X |
500 |
Swim |
(Freestyle) |
Technique |
60% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
Speed |
90% Effort |
| 1 X |
500 |
Swim |
(Freestyle) |
Technique |
60% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
Speed |
90% Effort |
| 5 X |
100 |
Swim |
(Freestyle) |
Start each 2m |
100% Effort |
|
| 3000 |
1 X { |
| 4 X |
25 |
Swim |
(Butterfly) |
Descend |
70% Effort |
| 4 X |
200 |
Swim |
(Other) |
FreeIM Descend |
80% Effort |
| 4 X |
50 |
Swim |
(Backstroke) |
Descend |
70% Effort |
| 3 X |
200 |
Swim |
(Other) |
FreeIM Descend |
80% Effort |
| 4 X |
75 |
Swim |
(Breaststroke) |
Descend |
70% Effort |
| 2 X |
200 |
Swim |
(Other) |
FreeIM Descend, Fast turns |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Descend |
80% Effort |
| 1 X |
200 |
Swim |
(Other) |
FreeIM Fast |
90% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 8550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |