| 1500 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Mixed) |
warm up |
60% Effort |
| 8 X |
100 |
Warm-Up |
(Freestyle) |
kick drill swim swim |
60% Effort |
| 6 X |
50 |
Warm-Up |
(Freestyle) |
build 25 sprint 12.5 easy to wall |
60% Effort |
|
| 2000 |
4 X { |
| 1 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
75 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
75 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
25 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
25 |
Sprint |
(Freestyle) |
|
60% Effort |
|
| 2400 |
4 X { |
| 1 X |
125 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
75 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
25 |
Swim |
(Freestyle) |
1 Minute Rest after 25 |
80% Effort |
|
| 300 |
1 X { |
| 6 X |
50 |
Warm-Down |
(Freestyle) |
1:15 |
40% Effort |
|
| Total Yards: 6200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |