| 600 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Mixed) |
DRILL 3.00'' |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
PULL PULL BUOY 3.00'' |
60% Effort |
| 1 X |
200 |
Kick |
(IM) |
SNORKEL 4.00'' |
60% Effort |
|
| 1000 |
4 X { |
| 1 X |
150 |
Swim |
(Freestyle) |
PB+EP AEROBIC TO ANAEROBIC 2.00'' |
60% Effort |
| 4 X |
25 |
Swim |
(Freestyle) |
PB+EP 1.40''-25 5SN |
60% Effort |
|
| 1200 |
4 X { |
| 4 X |
50 |
Swim |
(Butterfly) |
FINS 200 PACE 0.50'' |
60% Effort |
| 4 X |
25 |
Swim |
(Freestyle) |
FINS RP 1.40'' |
60% Effort |
|
| 1400 |
4 X { |
| 1 X |
50 |
Kick |
(Backstroke) |
6-6 YAN SIRTUSTU AYAK 1.00'' |
60% Effort |
| 1 X |
25 |
Kick |
(Choice) |
MAIN STROKE 0.35'' DIP |
60% Effort |
| 2 X |
50 |
Drill |
(Choice) |
25 BR SCULL 25 BR SRT AYAK 1.00'' |
60% Effort |
| 1 X |
25 |
Kick |
(Choice) |
MAIN STROKE 0.35'' DIP |
60% Effort |
| 3 X |
50 |
Kick |
(Freestyle) |
(CS LR MVO2 ) 1.00'' |
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Freestyle) |
4.30'' |
60% Effort |
|
| Total Yards: 4500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |