| 600 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
|
50% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Pull |
(Freestyle) |
|
60% Effort |
|
| 300 |
1 X { |
| 4 X |
75 |
Other |
(Mixed) |
Alternate 50 Kick/25 Swim with 25 Swim / 50 Kick |
70% Effort |
|
| 1000 |
4 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
85% |
80% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
90% |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
95% |
90% Effort |
| 1 X |
25 |
Swim |
(Freestyle) |
100% - 30 seconds Rest before next round |
100% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
choice stroke *not whales, bobs, etc* |
40% Effort |
|
| Total Yards: 2100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |