| 700 |
1 X { |
| 1 X |
700 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 400 |
2 X { |
| 1 X |
25 |
Swim |
(Breaststroke) |
Smooth and Easy |
70% Effort |
| 1 X |
25 |
Swim |
(Breaststroke) |
Build Up |
80% Effort |
| 1 X |
25 |
Swim |
(Breaststroke) |
Fast |
90% Effort |
| 1 X |
25 |
Swim |
(Breaststroke) |
Build Down - Rest 1 min before next set |
70% Effort |
| 1 X |
25 |
Swim |
(Butterfly) |
Smooth and Easy |
70% Effort |
| 1 X |
25 |
Swim |
(Butterfly) |
Build Up |
80% Effort |
| 1 X |
25 |
Swim |
(Butterfly) |
Fast |
90% Effort |
| 1 X |
25 |
Swim |
(Butterfly) |
Build Down |
70% Effort |
|
| 1300 |
2 X { |
| 2 X |
75 |
Swim |
(Choice) |
Fast |
80% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Faster |
90% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
200 |
Swim |
(Choice) |
Fastest |
100% Effort |
| 1 X |
100 |
Kick |
(Choice) |
Recovery |
60% Effort |
|
| 1500 |
1 X { |
| 6 X |
150 |
Swim |
(Freestyle) |
50 Build Up / 100 Fast |
80% Effort |
| 8 X |
75 |
Swim |
(Choice) |
25 Build Up (50 if long course) / 50 Fast |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 4100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |