| 800 |
1 X { |
| 1 X |
800 |
Warm-Up |
(Mixed) |
Swim / Kick / Drill / Swim by 200 |
50% Effort |
|
| 1450 |
1 X { |
| 5 X |
100 |
Swim |
(Freestyle) |
Descend each 100 on 1:20 / 1:40 / 2:00 |
70% Effort |
| 5 X |
50 |
Swim |
(Choice) |
Descend each 50 on :50 / :60 |
80% Effort |
| 6 X |
75 |
Swim |
(Freestyle) |
Breathe 3/5/7 by 25 on 1:30/ 1:40 / 1:50 |
70% Effort |
| 5 X |
50 |
Kick |
(Choice) |
on 1:00 / 1:10 / 1:20 |
70% Effort |
|
| 2550 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
On 06:00 |
80% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
On 01:30 |
90% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
On 5:30 |
80% Effort |
| 5 X |
50 |
Sprint |
(Choice) |
1:20 |
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
On 4:00 |
80% Effort |
| 6 X |
50 |
Sprint |
(Choice) |
on 1:10 |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
| 7 X |
50 |
Sprint |
(Choice) |
on 1:00 |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
on 1:30 |
80% Effort |
| 8 X |
50 |
Sprint |
(Choice) |
on :50 |
60% Effort |
|
| 600 |
1 X { |
| 5 X |
100 |
Swim |
(Freestyle) |
|
60% Effort |
| 4 X |
25 |
Sprint |
(Choice) |
|
100% Effort |
|
| 600 |
1 X { |
| 1 X |
200 |
Swim |
(Choice) |
Easy |
50% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Drill |
(Other) |
sculling |
40% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Warm-Down |
50% Effort |
|
| Total Yards: 6200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |