| 400 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
200 Free |
80% Effort |
| 1 X |
100 |
Warm-Up |
(Freestyle) |
100 Kick |
60% Effort |
| 1 X |
100 |
Warm-Up |
(Freestyle) |
100 Pull |
60% Effort |
|
| 900 |
3 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
85% Effort |
80% Effort |
| 1 X |
25 |
Sprint |
(Choice) |
Fast |
80% Effort |
| 1 X |
75 |
Swim |
(Choice) |
Build Down From 100% |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
85% Effort |
80% Effort |
|
| 450 |
1 X { |
| 5 X |
50 |
Swim |
(Freestyle) |
Fast - little rest |
90% Effort |
| 8 X |
25 |
Swim |
(Choice) |
Half Length Sprint / Half Length Recovery |
60% Effort |
|
| 1550 |
1 X { |
| 1 X |
500 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
100% Effort |
|
| 1000 |
1 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Medium Effort |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
HARD Effort |
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Medium Effort |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Hard Effort |
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Medium Effort |
80% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 4600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |