| 200 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 1350 |
3 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Slow |
70% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Slow |
70% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Slow |
70% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
Fast |
90% Effort |
|
| 3200 |
2 X { |
| 6 X |
50 |
Swim |
(Choice) |
Fast Aerobic Pace |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
EZ 150 |
60% Effort |
| 16 X |
25 |
Swim |
(Choice) |
Pull |
80% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
no paddles |
60% Effort |
| 8 X |
50 |
Sprint |
(Choice) |
full sprint/ faster interval than 6x50 |
100% Effort |
| 1 X |
200 |
Warm-Down |
(Freestyle) |
EZ 200 |
60% Effort |
|
| Total Yards: 4750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |