| 600 |
1 X { |
| 2 X |
150 |
Warm-Up |
(Choice) |
|
60% Effort |
| 2 X |
100 |
Warm-Up |
(Choice) |
|
60% Effort |
| 2 X |
50 |
Warm-Up |
(Choice) |
Build |
70% 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 |
|
| 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 |
|
| 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 |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 6900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |