| 1500 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 5 X |
100 |
Swim |
(Freestyle) |
Descend |
70% Effort |
| 4 X |
75 |
Other |
(Mixed) |
50 Drill / 25 Swim |
70% Effort |
| 4 X |
50 |
Kick |
(Choice) |
|
70% Effort |
|
| 600 |
6 X { |
| 1 X |
75 |
Drill |
(Backstroke) |
Left Arm, Right Arm, Both Arms by 25 |
70% Effort |
| 1 X |
25 |
Swim |
(Backstroke) |
Perfect Technique |
70% Effort |
|
| 2000 |
2 X { |
| 8 X |
50 |
Drill |
(Backstroke) |
Fingertip Drag/Catch-up (hands in lap) |
70% Effort |
| 8 X |
50 |
Swim |
(Backstroke) |
|
80% Effort |
| 4 X |
50 |
Sprint |
(Backstroke) |
|
90% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 4400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |