| 1900 |
4 X { |
| 1 X |
100 |
Warm-Up |
(Freestyle) |
Alt FC/BC |
50% Effort |
| 1 X |
200 |
Warm-Up |
(Choice) |
K-S-D-S |
60% Effort |
| 1 X |
75 |
Warm-Up |
(Freestyle) |
BUILD |
60% Effort |
| 1 X |
100 |
Warm-Up |
(Choice) |
KICK |
50% Effort |
|
| 800 |
1 X { |
| 1 X |
200 |
Drill |
(IM) |
25 Drill, 25 Swim each stroke |
80% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
| 1 X |
200 |
Pull |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
W/ fins |
80% Effort |
|
| 3000 |
1 X { |
| 10 X |
50 |
Swim |
(Choice) |
Good technique 10-15s rest |
70% Effort |
| 10 X |
100 |
Swim |
(Freestyle) |
|
60% Effort |
| 1 X |
500 |
Kick |
(Choice) |
Easy |
60% Effort |
| 10 X |
25 |
Kick |
(Freestyle) |
Sprint |
90% Effort |
| 1 X |
250 |
Kick |
(Choice) |
Easy does it |
60% Effort |
| 1 X |
250 |
Kick |
(Freestyle) |
Barely pushing it |
70% Effort |
| 10 X |
25 |
Kick |
(Choice) |
Time to KICK butt |
90% Effort |
|
| 200 |
1 X { |
| 4 X |
25 |
Sprint |
(Choice) |
Off the blocks |
60% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 5900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |