| 600 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
Easy |
60% Effort |
| 8 X |
25 |
Swim |
(Freestyle) |
Go at a fast pace with no more than 5 seconds rest between each rep |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after) |
90% Effort |
|
| 3000 |
6 X { |
| 1 X |
25 |
Other |
(Other) |
|
60% Effort |
| 1 X |
50 |
Other |
(Other) |
|
60% Effort |
| 2 X |
25 |
Other |
(Other) |
|
60% Effort |
| 1 X |
75 |
Other |
(Other) |
|
60% Effort |
| 1 X |
50 |
Other |
(Other) |
|
60% Effort |
| 1 X |
75 |
Other |
(Other) |
|
60% Effort |
| 1 X |
25 |
Other |
(Other) |
|
60% Effort |
| 2 X |
50 |
Other |
(Other) |
Last 4 are: 50, 25, 50, 25 |
60% Effort |
| 2 X |
25 |
Other |
(Other) |
|
60% Effort |
|
| 400 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 4000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |