| 800 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
|
60% Effort |
| 4 X |
100 |
Warm-Up |
(Mixed) |
Kick/Pull Alternating Every 100y |
60% Effort |
|
| 1400 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
60% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
60% Effort |
|
| 1000 |
1 X { |
| 20 X |
25 |
Sprint |
(Mixed) |
Free then Fly every 25 is on 25 seconds with 35 seconds rest |
70% Effort |
| 10 X |
50 |
Sprint |
(Mixed) |
50 Fly then 50 Free on 1:20 |
80% Effort |
| 5 X |
0 |
(Select One) |
((Select One)) |
|
90% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 3500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |