| 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 |
|
| 1800 |
2 X { |
| 1 X |
200 |
Swim |
(IM) |
30 sec Rest |
60% Effort |
| 2 X |
100 |
Swim |
(Breaststroke) |
30 sec RI |
50% Effort |
| 4 X |
50 |
Kick |
(Freestyle) |
15 sec RI Fins Optional |
80% Effort |
| 8 X |
25 |
Sprint |
(IM) |
10 sec RI |
80% Effort |
| 1 X |
100 |
Swim |
(Backstroke) |
30 sec Rest - Repeat Round |
20% 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 |
|
| 800 |
4 X { |
| 1 X |
50 |
Kick |
(Other) |
IM ORDER for each round |
60% Effort |
| 1 X |
50 |
Pull |
(Other) |
|
60% Effort |
| 1 X |
50 |
Drill |
(Other) |
|
60% Effort |
| 1 X |
50 |
Swim |
(Other) |
|
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 5500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |