| 1450 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 3 X |
100 |
Swim |
(Choice) |
Build Up |
60% Effort |
| 4 X |
50 |
Swim |
(Choice) |
Descend |
70% Effort |
| 6 X |
75 |
Swim |
(Freestyle) |
Breath Every 3 / 5 / 3 by 25 |
70% Effort |
|
| 300 |
1 X { |
| 6 X |
50 |
Pull |
(Freestyle) |
Good technique 20-30s rest |
70% Effort |
|
| 1400 |
4 X { |
| 1 X |
200 |
Swim |
(Choice) |
Fast |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
Slow |
50% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 3450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |