| 400 |
1 X { |
| 4 X |
100 |
Warm-Up |
(Choice) |
|
60% Effort |
|
| 1500 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Fast |
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Even Paced |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
As Fast As Possible |
90% Effort |
|
| 150 |
1 X { |
| 1 X |
100 |
Kick |
(Freestyle) |
Fast |
100% Effort |
| 2 X |
25 |
Sprint |
(Freestyle) |
Fast |
100% Effort |
|
| 1200 |
2 X { |
| 2 X |
100 |
Swim |
(Choice) |
Fast |
80% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Faster |
90% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Recovery |
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
Fastest |
100% Effort |
| 1 X |
100 |
Kick |
(Choice) |
Recovery |
60% Effort |
|
| 500 |
2 X { |
| 1 X |
25 |
Kick |
(Choice) |
Build Up |
70% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
As Fast As Possible |
90% Effort |
| 1 X |
100 |
Kick |
(Choice) |
Build Down |
70% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
As Fast As Possible |
90% Effort |
| 1 X |
25 |
Kick |
(Choice) |
Build Up - 2 Minutes Rest before 2nd round |
70% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 4050 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |