| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 400 |
1 X { |
| 4 X |
100 |
Swim |
(Breaststroke) |
Fast - Little Rest |
90% Effort |
|
| 200 |
1 X { |
| 4 X |
25 |
Sprint |
(Butterfly) |
Maintain good technique |
80% Effort |
| 1 X |
100 |
Swim |
(Backstroke) |
Maintain good technique / Fins optional |
50% Effort |
|
| 800 |
4 X { |
| 1 X |
150 |
Swim |
(Breaststroke) |
|
80% Effort |
| 1 X |
50 |
Kick |
(Breaststroke) |
|
60% Effort |
|
| 300 |
1 X { |
| 2 X |
100 |
Other |
(Breaststroke) |
Kick / Swim / Drill / Swim |
60% Effort |
| 4 X |
25 |
Swim |
(Freestyle) |
Descend |
70% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 2600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |