| 1000 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Choice warmup. |
60% Effort |
| 3 X |
200 |
Warm-Up |
(Mixed) |
SKPS |
60% Effort |
|
| 3750 |
1 X { |
| 10 X |
100 |
Sprint |
(Freestyle) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
50% Effort |
| 5 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
50% Effort |
| 20 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
60% Effort |
| 10 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 5 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
|
100% Effort |
| 4 X |
25 |
Sprint |
(Freestyle) |
|
100% Effort |
|
| 2 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
I like backstroke |
60% Effort |
|
| Total Yards: 4752 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |