| 800 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 1 X |
200 |
Warm-Up |
(Choice) |
Kick |
60% Effort |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
Pull |
60% Effort |
| 1 X |
200 |
Warm-Up |
(IM) |
|
60% Effort |
|
| 2400 |
4 X { |
| 1 X |
125 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
75 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
25 |
Swim |
(Freestyle) |
1 Minute Rest after 25 |
80% Effort |
|
| 1050 |
3 X { |
| 3 X |
25 |
Sprint |
(Freestyle) |
:35 |
100% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
1:00 (Build to sprint) |
80% Effort |
| 1 X |
25 |
Swim |
(Freestyle) |
easy |
30% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
1:20 (Goal time 5% of fastest) |
100% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
2:30 easy |
50% Effort |
|
| 900 |
1 X { |
| 4 X |
100 |
Sprint |
(Freestyle) |
rest 2 min |
100% Effort |
| 6 X |
50 |
Sprint |
(Freestyle) |
rest 1 min |
100% Effort |
| 8 X |
25 |
Sprint |
(Freestyle) |
rest 30 |
100% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
| Total Yards: 5450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |