| 850 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Mixed) |
Mixed Warm-up |
50% Effort |
| 4 X |
75 |
Warm-Up |
(IM) |
1:45 Rolling IM |
60% Effort |
| 10 X |
25 |
Drill |
(Freestyle) |
:45--ODDS: 1 breath or less Evens: Fewest strokes possible |
60% Effort |
|
| 3750 |
1 X { |
| 10 X |
100 |
Sprint |
(Freestyle) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
50% Effort |
| 5 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
50% Effort |
| 20 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
60% Effort |
| 10 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 5 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
|
100% Effort |
| 4 X |
25 |
Sprint |
(Freestyle) |
|
100% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Breaststroke) |
|
40% Effort |
|
| Total Yards: 4800 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |