| 1800 |
1 X { |
| 10 X |
100 |
Warm-Up |
(Choice) |
2 Swim / 2 Drill |
60% Effort |
| 16 X |
50 |
Warm-Up |
(Mixed) |
8 x 50 Drill + 8 x 50 Build |
60% Effort |
|
| 600 |
1 X { |
| 3 X |
200 |
Swim |
(Freestyle) |
|
70% Effort |
|
| 1500 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Sprint |
(Freestyle) |
|
90% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Sprint |
(Freestyle) |
|
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Sprint |
(Freestyle) |
|
90% Effort |
|
| 1250 |
1 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
250 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
70% Effort |
|
| 1200 |
2 X { |
| 2 X |
100 |
Swim |
(Choice) |
Fast |
80% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Faster |
90% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Fastest |
100% Effort |
| 1 X |
100 |
Kick |
(Choice) |
Recovery |
60% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 6750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |