| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Easy Warm Up |
50% Effort |
|
| 750 |
5 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
Freestyle Build from 70% to 90% |
70% Effort |
| 2 X |
25 |
Other |
(Mixed) |
One Drill, One kick |
50% Effort |
|
| 400 |
1 X { |
| 4 X |
100 |
Other |
(Freestyle) |
Drill / Swim by 25 |
70% Effort |
|
| 2100 |
1 X { |
| 3 X |
200 |
Swim |
(Freestyle) |
Hold pace all 3, Rest 10 |
70% Effort |
| 4 X |
75 |
Other |
(Mixed) |
Swim middle 25 back, Rest 10 |
70% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Descend Stroke Count, Rest 20 |
70% Effort |
| 3 X |
100 |
Swim |
(Freestyle) |
Cruise, Rest 5 |
50% Effort |
| 4 X |
125 |
Swim |
(Freestyle) |
Breathe every 3 strokes, Rest 10 |
70% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Golf |
90% Effort |
|
| 2000 |
1 X { |
| 1 X |
400 |
Pull |
(Freestyle) |
|
60% Effort |
| 4 X |
100 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
300 |
Pull |
(Freestyle) |
|
60% Effort |
| 3 X |
100 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
200 |
Pull |
(Freestyle) |
|
60% Effort |
| 2 X |
100 |
Sprint |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Pull |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Sprint |
(Freestyle) |
|
60% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Freestyle) |
Long Strokes |
50% Effort |
|
| Total Yards: 6050 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |