| 750 |
1 X { |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Swim |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Kick |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Pull |
60% Effort |
|
| 750 |
1 X { |
| 1 X |
75 |
Swim |
(IM) |
FFF ( all on 1:15) |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FFB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
Bbrbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrBr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrFreeFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
| 750 |
1 X { |
| 3 X |
250 |
Other |
(Mixed) |
100 Pull / 100 Kick / 50 Swim |
70% Effort |
|
| 750 |
1 X { |
| 1 X |
75 |
Swim |
(IM) |
FFF |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FFB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
Bbrbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrBr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrFreeFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
| 1375 |
1 X { |
| 1 X |
25 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
125 |
Swim |
(Mixed) |
100 FR, 25 BR |
80% Effort |
| 1 X |
150 |
Swim |
(Mixed) |
100 FR, 50 BR |
80% Effort |
| 1 X |
175 |
Swim |
(Mixed) |
100 FR, 75 BR |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
100 FR, 100 BR |
80% Effort |
| 1 X |
225 |
Swim |
(Mixed) |
100 FR, 100 BR, 25 BK |
80% Effort |
| 1 X |
250 |
Swim |
(Mixed) |
100 FR, 100 BR, 50 BK |
80% Effort |
|
| 1000 |
1 X { |
| 10 X |
50 |
Kick |
(Choice) |
Sprint |
70% Effort |
| 1 X |
500 |
Warm-Down |
(Choice) |
Cool-Down |
60% Effort |
|
| Total Yards: 5375 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |