| 750 |
1 X { |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Swim |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Kick |
60% Effort |
| 1 X |
250 |
Warm-Up |
(Freestyle) |
Pull |
60% Effort |
|
| 2000 |
4 X { |
| 1 X |
100 |
Swim |
(Other) |
Round 1 and 3 Free, Round 2 and 4 BNFS |
60% Effort |
| 1 X |
25 |
Sprint |
(Other) |
|
90% Effort |
| 1 X |
75 |
Swim |
(Other) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Other) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Other) |
|
60% Effort |
| 1 X |
75 |
Sprint |
(Other) |
|
90% Effort |
| 1 X |
25 |
Swim |
(Other) |
|
60% Effort |
| 1 X |
100 |
Sprint |
(Other) |
|
90% Effort |
|
| 750 |
1 X { |
| 1 X |
75 |
Swim |
(IM) |
FFF |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FFB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
Bbrbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrBr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrFreeFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
| 750 |
1 X { |
| 1 X |
75 |
Swim |
(IM) |
FFF ( all on 1:15) |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FFB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBB |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BBbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
Bbrbr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrBr |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrBrFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
BrFreeFree |
80% Effort |
| 1 X |
75 |
Swim |
(IM) |
FreeFreeFree |
80% Effort |
|
| 1100 |
1 X { |
| 3 X |
50 |
Swim |
(IM) |
Fly, Back, Breast - Perfect Technique |
70% Effort |
| 2 X |
100 |
Swim |
(IM) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
Alt Free / Choice by 50 - 2 min rest after second one |
90% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
Alt Free/Choice by 50 |
90% Effort |
| 2 X |
100 |
Swim |
(IM) |
|
80% Effort |
| 3 X |
50 |
Swim |
(IM) |
Fly, Back, Breast Perfect Technique |
70% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 5750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |