| 800 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
S |
60% Effort |
| 1 X |
200 |
Kick |
(Choice) |
K |
60% Effort |
| 1 X |
200 |
Drill |
(IM) |
I |
60% Effort |
| 1 X |
200 |
Pull |
(Freestyle) |
P |
60% Effort |
|
| 600 |
4 X { |
| 1 X |
75 |
Swim |
(IM) |
Swim/Kick/Swim |
80% Effort |
| 1 X |
25 |
Sprint |
(Freestyle) |
Free |
80% Effort |
| 1 X |
50 |
Swim |
(IM) |
IM by Round |
80% Effort |
|
| 1700 |
1 X { |
| 4 X |
100 |
Swim |
(Backstroke) |
15 sec rest |
80% Effort |
| 1 X |
100 |
Swim |
(Breaststroke) |
EZ |
60% Effort |
| 3 X |
100 |
Swim |
(Backstroke) |
10 sec rest |
80% Effort |
| 1 X |
100 |
Swim |
(Breaststroke) |
EZ |
60% Effort |
| 2 X |
100 |
Swim |
(Backstroke) |
5 sec rest |
80% Effort |
| 1 X |
100 |
Swim |
(Breaststroke) |
EZ |
60% Effort |
| 10 X |
50 |
Other |
(Freestyle) |
25 EZ 25 Sprint equal 50 |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Warm Down |
30% Effort |
|
| Total Yards: 3300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |