| 1200 |
1 X { |
| 1 X |
800 |
Warm-Up |
(Freestyle) |
Loosen Up + Breath every 5 |
40% Effort |
| 4 X |
100 |
Drill |
(Choice) |
Preferably IM Order |
40% Effort |
|
| 300 |
4 X { |
| 1 X |
50 |
Kick |
(Butterfly) |
|
70% Effort |
| 1 X |
25 |
Kick |
(Butterfly) |
Fast |
90% Effort |
|
| 2800 |
2 X { |
| 8 X |
50 |
Swim |
(Butterfly) |
|
60% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
| 6 X |
50 |
Swim |
(Butterfly) |
|
70% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
| 4 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
| 2 X |
50 |
Swim |
(Butterfly) |
|
90% Effort |
| 1 X |
100 |
Drill |
(Choice) |
Active Rest |
30% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
60% Effort |
|
| Total Yards: 4600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |