| 600 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Warmup |
60% Effort |
| 1 X |
200 |
Warm-Up |
(Choice) |
Warmup |
60% Effort |
|
| 3600 |
4 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
TR +1 on 3:00 |
80% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
TR on 1:30 |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
TR -1 on 45 |
80% Effort |
| 8 X |
25 |
Swim |
(Freestyle) |
TR -2 on 25 |
80% Effort |
| 1 X |
100 |
Swim |
(Choice) |
ez |
40% Effort |
|
| 2000 |
2 X { |
| 1 X |
100 |
Sprint |
(Freestyle) |
From blocks |
80% Effort |
| 1 X |
200 |
Swim |
(Choice) |
Recovery |
60% Effort |
| 5 X |
100 |
Swim |
(Freestyle) |
HR 160 |
80% Effort |
| 1 X |
200 |
Swim |
(Choice) |
Recovery |
60% Effort |
|
| 400 |
4 X { |
| 2 X |
25 |
Warm-Down |
(Freestyle) |
hypoxia |
30% Effort |
| 1 X |
50 |
Warm-Down |
(Backstroke) |
|
30% Effort |
|
| Total Yards: 6600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |