| 1000 |
1 X { |
| 1 X |
1000 |
Warm-Up |
(Mixed) |
500 Swim, 300 Drill, 200 Kick |
50% Effort |
|
| 1100 |
1 X { |
| 8 X |
50 |
Swim |
(Freestyle) |
200 Pace w/ Rest |
70% Effort |
| 8 X |
50 |
Swim |
(Freestyle) |
100 Pace w/w Rest |
70% Effort |
| 6 X |
50 |
Swim |
(Freestyle) |
AFAP - 1 Minute Rest |
100% Effort |
|
| 1750 |
1 X { |
| 8 X |
75 |
Sprint |
(Choice) |
odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00 |
100% Effort |
| 1 X |
200 |
Pull |
(Choice) |
Followed by 1 minute rest |
60% Effort |
| 6 X |
75 |
Sprint |
(Choice) |
odds free evens stroke within 2-3 seconds of your 75 split of your fastest 100 on the 3:00 or 4:00 |
100% Effort |
| 1 X |
200 |
Swim |
(Choice) |
recover |
60% Effort |
| 4 X |
75 |
Sprint |
(Choice) |
all 4 same stroke |
100% Effort |
|
| 1200 |
1 X { |
| 4 X |
100 |
Swim |
(Freestyle) |
Descend to 90% on 1:35, 1:30, 1:25, 1:20 |
90% Effort |
| 1 X |
200 |
Kick |
(Freestyle) |
Recovery |
40% Effort |
| 4 X |
100 |
Swim |
(Choice) |
Best NFS Descend to 90% on 1:45, 1:40, 1:35, 1:30 |
90% Effort |
| 1 X |
200 |
Kick |
(Choice) |
Best NFS |
40% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
30% Effort |
|
| Total Yards: 5250 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |