| 700 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Freestyle) |
300 Free |
60% Effort |
| 1 X |
200 |
Kick |
(Freestyle) |
200 Kick |
60% Effort |
| 1 X |
200 |
Pull |
((Select One)) |
200 Pull |
60% Effort |
|
| 2800 |
1 X { |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 4 X |
200 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 3 X |
200 |
Swim |
(Freestyle) |
Minus 5 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
Minus 10 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Minus 15 Seconds |
80% Effort |
|
| 2800 |
1 X { |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 4 X |
200 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 3 X |
200 |
Swim |
(Freestyle) |
Minus 5 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
Minus 10 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Minus 15 Seconds |
80% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 6600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |