| 400 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
60% Effort |
| 1 X |
100 |
Swim |
(Choice) |
|
60% Effort |
|
| 1000 |
2 X { |
| 1 X |
100 |
Swim |
(Choice) |
IM Order by Round |
60% Effort |
| 1 X |
25 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
75 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
75 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
25 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
100 |
Sprint |
(Choice) |
|
90% Effort |
|
| 1500 |
1 X { |
| 1 X |
75 |
Swim |
(Butterfly) |
|
80% Effort |
| 2 X |
75 |
Swim |
(Backstroke) |
|
80% Effort |
| 3 X |
75 |
Swim |
(Breaststroke) |
|
80% Effort |
| 4 X |
75 |
Swim |
(Freestyle) |
|
60% Effort |
| 4 X |
75 |
Swim |
(Butterfly) |
|
60% Effort |
| 3 X |
75 |
Swim |
(Backstroke) |
|
60% Effort |
| 2 X |
75 |
Swim |
(Breaststroke) |
|
60% Effort |
| 1 X |
75 |
Swim |
(Freestyle) |
|
60% Effort |
|
| 400 |
1 X { |
| 1 X |
400 |
Warm-Down |
(Freestyle) |
|
60% Effort |
|
| Total Yards: 3300 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |