| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warm Down |
50% Effort |
|
| 700 |
1 X { |
| 5 X |
100 |
Swim |
(Freestyle) |
Build 1-5 |
60% Effort |
| 1 X |
200 |
Kick |
(Freestyle) |
with kickboard |
60% Effort |
|
| 1600 |
1 X { |
| 4 X |
400 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 1200 |
1 X { |
| 1 X |
200 |
Pull |
(Freestyle) |
breath every 3/5/3 |
70% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Other |
(Freestyle) |
kick/swim/drill/swim by 50s |
70% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
|
| 1450 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
held 1:26 pace |
60% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
3:30 |
70% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
1:45 |
80% Effort |
| 5 X |
50 |
Swim |
(Freestyle) |
Odds Easy / Evens Hard |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Mixed) |
easy free / back |
30% Effort |
|
| Total Yards: 5750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |