| 1000 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Freestyle) |
No pace |
60% Effort |
| 2 X |
100 |
Warm-Up |
(Freestyle) |
Pace : 1:45 |
60% Effort |
| 2 X |
100 |
Kick |
(Freestyle) |
Pace : 2:00 |
70% Effort |
| 2 X |
100 |
Pull |
(Freestyle) |
Pace : 1:45 |
60% Effort |
|
| 2900 |
1 X { |
| 6 X |
75 |
Swim |
(Freestyle) |
every finish is turn |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
lap 1:35 |
70% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
lap 3:20 |
70% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
lap 6:40 |
70% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
lap 3:10 |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
lap 1:30 |
80% Effort |
| 6 X |
75 |
Swim |
(Freestyle) |
every finish is turn |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
No pace |
40% Effort |
|
| Total Yards: 4100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |