| 400 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
|
60% Effort |
|
| 3500 |
1 X { |
| 5 X |
100 |
Swim |
(Choice) |
|
80% Effort |
| 4 X |
200 |
Swim |
(Choice) |
|
80% Effort |
| 3 X |
300 |
Swim |
(Choice) |
|
80% Effort |
| 2 X |
400 |
Swim |
(Choice) |
|
80% Effort |
| 1 X |
500 |
Swim |
(Choice) |
|
80% Effort |
|
| 950 |
1 X { |
| 5 X |
50 |
Pull |
(Backstroke) |
w/ pullbuoy+paddles |
60% Effort |
| 5 X |
50 |
Kick |
(Backstroke) |
w/ fins |
60% Effort |
| 7 X |
50 |
Sprint |
(Backstroke) |
|
100% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
30% Effort |
|
| Total Yards: 4850 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |