| 1850 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
EZ Warm Up |
50% Effort |
| 10 X |
50 |
Swim |
(Freestyle) |
Descend 1-5, 6-10 |
60% Effort |
| 5 X |
150 |
Swim |
(Choice) |
Build by 50 |
60% Effort |
|
| 2800 |
1 X { |
| 6 X |
100 |
Swim |
(IM) |
After last leave on the next 60 second mark (at least 1 min rest) |
90% Effort |
| 3 X |
200 |
Swim |
(IM) |
After last leave on the next 60 second mark (at least 1 min rest) |
80% Effort |
| 1 X |
400 |
Swim |
(IM) |
After last leave on the next 60 second mark (at least 1 min rest) |
70% Effort |
| 3 X |
200 |
Swim |
(IM) |
After last leave on the next 60 second mark (at least 1 min rest) |
80% Effort |
| 6 X |
100 |
Swim |
(IM) |
After last leave on the next 60 second mark (at least 1 min rest) |
90% Effort |
|
| 200 |
1 X { |
| 4 X |
50 |
Sprint |
(IM) |
IM Order - 30 seconds rest |
100% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
| Total Yards: 5150 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |