| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 6100 |
1 X { |
| 2 X |
25 |
Sprint |
(Freestyle) |
on :30 |
100% Effort |
| 4 X |
50 |
Sprint |
(Freestyle) |
on 1:00 |
100% Effort |
| 6 X |
100 |
Sprint |
(Freestyle) |
on 1:45 |
100% Effort |
| 8 X |
150 |
Sprint |
(Freestyle) |
on 2:15 |
90% Effort |
| 5 X |
200 |
Sprint |
(Freestyle) |
on 3:00 |
80% Effort |
| 5 X |
200 |
Sprint |
(IM) |
on 3:45 |
80% Effort |
| 8 X |
150 |
Sprint |
(IM) |
2 X (FBB, BBF, BFF, FFB) on 3:00 |
90% Effort |
| 6 X |
100 |
Sprint |
(IM) |
on 2:00 |
100% Effort |
| 4 X |
50 |
Sprint |
(IM) |
IM Order on 1:00 |
100% Effort |
| 2 X |
25 |
Sprint |
(Other) |
1 Back, 2 Breast on :30 |
100% Effort |
|
| 300 |
1 X { |
| 3 X |
100 |
Warm-Down |
(Choice) |
|
40% Effort |
|
| Total Yards: 7000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |