| 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 |
|
| 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 |
|
| 1200 |
1 X { |
| 1 X |
200 |
Sprint |
(IM) |
50 Fly, 50 Back, 50 Breast, 50 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
50 Free, 50 Back, 50 Breast, 50 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
75 Free, 25 Back, 50 Breast, 50 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
100 Free, 50 Breast, 50 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
125 Free, 25 Breast, 50 Free |
90% Effort |
|
| 1200 |
1 X { |
| 1 X |
200 |
Swim |
(IM) |
25 Fly, 175 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
50 Fly, 150 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
50 Fly, 25 Back, 125 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
50 Fly, 50 Back, 100 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
50 Fly, 50 Back, 25 Breast, 75 Free |
90% Effort |
| 1 X |
200 |
Swim |
(IM) |
50 Fly, 50 Back, 50 Breast, 50 Free |
90% 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 |
|
| 500 |
1 X { |
| 8 X |
25 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 5500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |