| 500 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 800 |
1 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
175 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
125 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 1050 |
1 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Rest :15s |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Rest :15s |
90% Effort |
|
| 600 |
1 X { |
| 2 X |
300 |
Swim |
(Freestyle) |
Swim, kick, pull by 100 |
60% Effort |
|
| 4200 |
1 X { |
| 10 X |
100 |
Swim |
(Freestyle) |
On 1:30 |
60% Effort |
| 5 X |
200 |
Swim |
(Freestyle) |
On 3:00 |
60% Effort |
| 1 X |
100 |
Swim |
(Backstroke) |
Stretch, on 2:00 |
60% Effort |
| 3 X |
300 |
Swim |
(Freestyle) |
On 4:30 |
60% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
On 1:30 |
60% Effort |
| 1 X |
100 |
Swim |
(Backstroke) |
Stretch on 2:00 |
60% Effort |
| 2 X |
500 |
Swim |
(Freestyle) |
On 7:30 |
60% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
50% Effort |
|
| Total Yards: 7250 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |