| 400 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 2550 |
1 X { |
| 1 X |
400 |
Swim |
(Freestyle) |
On 06:00 |
80% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
On 01:30 |
90% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
On 5:30 |
80% Effort |
| 5 X |
50 |
Sprint |
(Choice) |
1:20 |
90% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
On 4:00 |
80% Effort |
| 6 X |
50 |
Sprint |
(Choice) |
on 1:10 |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
| 7 X |
50 |
Sprint |
(Choice) |
on 1:00 |
90% Effort |
| 1 X |
50 |
Swim |
(Freestyle) |
on 1:30 |
80% Effort |
| 8 X |
50 |
Sprint |
(Choice) |
on :50 |
60% Effort |
|
| 2550 |
1 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
on 1:00 |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
on 3:00 |
80% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
on 4:00 |
80% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
on 6:00 |
80% Effort |
| 1 X |
500 |
Swim |
(Freestyle) |
on 7:00 |
80% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
on 6:00 |
80% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
on 4:00 |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
on 3:00 |
80% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
on 2:00 |
80% Effort |
|
| 1200 |
1 X { |
| 12 X |
25 |
Swim |
(Mixed) |
IMO |
50% Effort |
| 6 X |
50 |
Swim |
(Mixed) |
Odds: Stroke, Evens Choice |
50% Effort |
| 3 X |
100 |
Swim |
(Mixed) |
1st 100: Choice, 2nd 100: Stroke, 3rd 100: Choice |
80% Effort |
| 2 X |
150 |
Swim |
(Mixed) |
1st 150: Stroke, 2nd 150: Choice |
80% Effort |
|
| 600 |
1 X { |
| 1 X |
200 |
Swim |
(Choice) |
Easy |
50% Effort |
| 1 X |
200 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Drill |
(Other) |
sculling |
40% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
| Total Yards: 7700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |