| 2000 |
1 X { |
| 2 X |
500 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
| 12 X |
50 |
Kick |
(IM) |
|
80% Effort |
| 4 X |
100 |
Pull |
(IM) |
|
60% Effort |
|
| 450 |
2 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Relaxed |
60% Effort |
| 1 X |
50 |
Swim |
(Backstroke) |
Strong |
70% Effort |
| 1 X |
100 |
Swim |
(IM) |
Fast |
80% Effort |
| 1 X |
25 |
Sprint |
(Backstroke) |
All Out |
90% Effort |
|
| 600 |
6 X { |
| 1 X |
75 |
Drill |
(Backstroke) |
Left Arm, Right Arm, Both Arms by 25 |
70% Effort |
| 1 X |
25 |
Swim |
(Backstroke) |
Perfect Technique |
70% Effort |
|
| 900 |
1 X { |
| 6 X |
100 |
Swim |
(Freestyle) |
Descend 1-3, 4-6 |
70% Effort |
| 6 X |
50 |
Swim |
(Freestyle) |
Breathe every 3/5 strokes by 50 |
70% Effort |
|
| 450 |
1 X { |
| 1 X |
100 |
Kick |
(Freestyle) |
|
90% Effort |
| 1 X |
100 |
Drill |
(Choice) |
|
60% Effort |
| 1 X |
200 |
Warm-Down |
(Choice) |
warmdown |
40% Effort |
| 1 X |
50 |
Other |
(Other) |
bobs/whales/jellyfish |
20% Effort |
|
| Total Yards: 4400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |