| 1100 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
|
60% Effort |
| 4 X |
50 |
Kick |
(Mixed) |
25 kick/25 swim, odd: free, even: NF |
60% Effort |
| 4 X |
50 |
Drill |
(Mixed) |
25 drill/25 swim, odd: free, even: NF |
60% Effort |
| 4 X |
50 |
Swim |
(Choice) |
25 build/25 smooth |
60% Effort |
| 8 X |
25 |
Swim |
(IM) |
2 per stroke, odd: fast, even: smooth |
60% Effort |
|
| 1200 |
4 X { |
| 1 X |
125 |
Swim |
(Freestyle) |
big and strong |
70% Effort |
| 1 X |
50 |
Swim |
(Choice) |
FAST |
80% Effort |
| 1 X |
75 |
Swim |
(Choice) |
swam stroke at the 50, FASTER |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
smooth |
50% Effort |
|
| 300 |
1 X { |
| 6 X |
50 |
Warm-Down |
(Choice) |
no breaststroke, focus on breakout past the flag with 5-6 dolphins on each wall |
60% Effort |
|
| Total Yards: 2600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |