| 600 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
Swim |
60% Effort |
| 4 X |
100 |
Warm-Up |
(Mixed) |
Kick Pull Alternating Every 100y |
60% Effort |
|
| 1050 |
1 X { |
| 4 X |
150 |
Pull |
(Backstroke) |
PB |
80% Effort |
| 4 X |
75 |
Swim |
(IM) |
IM |
80% Effort |
| 6 X |
25 |
Sprint |
(Freestyle) |
|
90% Effort |
|
| 800 |
1 X { |
| 1 X |
100 |
Swim |
(Choice) |
|
70% Effort |
| 2 X |
75 |
Other |
(Choice) |
25 drill/50 swim |
80% Effort |
| 2 X |
50 |
Sprint |
(Freestyle) |
|
90% Effort |
| 2 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 6 X |
25 |
Other |
(Mixed) |
Odds Fast start / Evens Fast finish |
80% Effort |
| 5 X |
25 |
Other |
(Mixed) |
Turns from the middle |
70% Effort |
| 3 X |
25 |
Other |
(Other) |
OWS / sprint |
90% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 2550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |