| 800 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
|
60% Effort |
| 3 X |
100 |
Warm-Up |
(Freestyle) |
Descend 1-3 1:30 |
70% Effort |
| 4 X |
75 |
Pull |
(Choice) |
Build 1,3 Breakout 2,4 1:15 |
70% Effort |
|
| 1700 |
2 X { |
| 3 X |
100 |
Swim |
(Freestyle) |
Descend to 90% Effort |
80% Effort |
| 4 X |
75 |
Swim |
(Freestyle) |
Descend to 95% Effort |
80% Effort |
| 5 X |
50 |
Swim |
(Freestyle) |
Descend to 100% Effort |
60% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
| Total Yards: 2600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |