| 800 |
1 X { |
| 1 X |
800 |
Warm-Up |
(Choice) |
Mixed Warm Up |
50% Effort |
|
| 550 |
1 X { |
| 1 X |
75 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Swim |
(IM) |
|
80% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Swim |
(IM) |
|
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
|
| 1950 |
3 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
200 |
Swim |
(Breaststroke) |
|
70% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
80% Effort |
|
| 1500 |
1 X { |
| 4 X |
100 |
Swim |
(Freestyle) |
even split |
80% Effort |
| 4 X |
25 |
Kick |
(Freestyle) |
kick w/fins |
80% Effort |
| 3 X |
100 |
Swim |
(Freestyle) |
push it |
90% Effort |
| 8 X |
25 |
Kick |
(Freestyle) |
kick w/fins |
80% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
max effort |
100% Effort |
| 12 X |
25 |
Kick |
(Freestyle) |
kick w/ fins |
80% Effort |
|
| 50 |
1 X { |
| 2 X |
25 |
Sprint |
(Freestyle) |
As Fast As Possible - 1 minute rest |
100% Effort |
|
| 300 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Backstroke) |
|
60% Effort |
| 1 X |
100 |
Warm-Down |
(Breaststroke) |
|
60% Effort |
| 1 X |
100 |
Warm-Down |
(Freestyle) |
|
60% Effort |
|
| Total Yards: 5150 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |