| 900 |
1 X { |
| 6 X |
50 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 6 X |
100 |
Warm-Up |
(Mixed) |
25 1-arm/25 free |
60% Effort |
|
| 1400 |
1 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 200m fast |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
60% Effort |
|
| 1200 |
3 X { |
| 1 X |
200 |
Pull |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Kick |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 1400 |
1 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 200m fast |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
60% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
50% Effort |
|
| Total Yards: 5100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |