| 200 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 300 |
4 X { |
| 1 X |
25 |
Kick |
(Backstroke) |
Streamline ayak |
80% Effort |
| 1 X |
25 |
Swim |
(Breaststroke) |
|
70% Effort |
| 1 X |
25 |
Swim |
(Backstroke) |
|
90% Effort |
|
| 300 |
1 X { |
| 3 X |
100 |
Kick |
(Backstroke) |
Recovery |
70% Effort |
|
| 650 |
1 X { |
| 5 X |
10 |
Other |
(Backstroke) |
Backstroke Finish |
90% Effort |
| 6 X |
75 |
Drill |
(Backstroke) |
Left Arm, Right Arm, Both Arms by 25 |
70% Effort |
| 6 X |
25 |
Swim |
(Backstroke) |
Perfect Technique |
70% Effort |
|
| 300 |
3 X { |
| 1 X |
75 |
Sprint |
(IM) |
No Freestyle |
100% Effort |
| 1 X |
25 |
Kick |
(Freestyle) |
Recovery |
60% Effort |
|
| 250 |
1 X { |
| 1 X |
250 |
Warm-Down |
(Choice) |
|
50% Effort |
|
| Total Yards: 2000 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |