| 1400 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
|
60% Effort |
| 4 X |
100 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 16 X |
25 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 6 X |
50 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 4 X |
25 |
Warm-Up |
(Choice) |
|
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 |
|
| 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 |
|
| 900 |
1 X { |
| 4 X |
25 |
Swim |
(Freestyle) |
|
60% Effort |
| 3 X |
50 |
Swim |
(Freestyle) |
|
60% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
60% Effort |
| 2 X |
75 |
Swim |
(Freestyle) |
|
60% Effort |
| 3 X |
50 |
Swim |
(Freestyle) |
|
60% Effort |
| 4 X |
25 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 2000 |
1 X { |
| 1 X |
500 |
Swim |
(Freestyle) |
Steady and strong (10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 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) |
(10 sec rest) |
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
(5 sec rest) |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
(10 sec rest) |
60% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Freestyle) |
|
20% Effort |
|
| Total Yards: 7200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |