| 300 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Choice) |
|
60% Effort |
|
| 400 |
2 X { |
| 1 X |
150 |
Swim |
(Choice) |
Build to 90% Effort |
70% Effort |
| 1 X |
50 |
Kick |
(Choice) |
Fast Kick |
100% Effort |
|
| 1500 |
3 X { |
| 4 X |
25 |
Kick |
(Freestyle) |
:45 |
60% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
1:15 |
60% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
2:15 |
60% Effort |
|
| 400 |
1 X { |
| 4 X |
50 |
Swim |
(Breaststroke) |
Build-Up |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Build-Down |
80% Effort |
|
| 2300 |
1 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
|
100% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
100% Effort |
| 5 X |
50 |
Sprint |
(Breaststroke) |
|
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
90% Effort |
| 6 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
100% Effort |
| 7 X |
50 |
Sprint |
(Backstroke) |
|
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
100% Effort |
| 8 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
|
| 800 |
2 X { |
| 1 X |
200 |
Warm-Down |
(Freestyle) |
|
50% Effort |
| 1 X |
200 |
Warm-Down |
(Breaststroke) |
|
50% Effort |
|
| Total Yards: 5700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |