| 750 |
1 X { |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Swim |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Kick |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Pull |
60% Effort |
|
| 4200 |
3 X { |
| 3 X |
50 |
Swim |
(Butterfly) |
:45 :50 :55 |
80% Effort |
| 1 X |
200 |
Swim |
(IM) |
2:35 2:45 3:00 |
80% Effort |
| 3 X |
50 |
Swim |
(Backstroke) |
:45 :50 :55 |
80% Effort |
| 1 X |
200 |
Swim |
(IM) |
2:35 2:45 3:00 |
80% Effort |
| 3 X |
50 |
Swim |
(Breaststroke) |
:50 :55 :100 |
80% Effort |
| 1 X |
200 |
Swim |
(IM) |
1:15 1:25 1:30 |
80% Effort |
| 3 X |
50 |
Swim |
(Freestyle) |
:35 :40 :45 |
80% Effort |
| 1 X |
200 |
Swim |
(IM) |
5:15 5:30 6:00 |
80% Effort |
|
| 750 |
1 X { |
| 1 X |
75 |
Swim |
(IM) |
FFF ( all on 1:15) |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FFB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
Bbrbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrBr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrFreeFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
| 1100 |
1 X { |
| 3 X |
50 |
Swim |
(IM) |
Fly, Back, Breast - Perfect Technique |
70% Effort |
| 2 X |
100 |
Swim |
(IM) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
Alt Free / Choice by 50 - 2 min rest after second one |
90% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
Alt Free/Choice by 50 |
90% Effort |
| 2 X |
100 |
Swim |
(IM) |
|
80% Effort |
| 3 X |
50 |
Swim |
(IM) |
Fly, Back, Breast Perfect Technique |
70% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 7100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |