| 1400 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Swim |
60% Effort |
| 4 X |
200 |
Warm-Up |
(Mixed) |
Kick/Pull Alternating Every 200y |
60% Effort |
|
| 750 |
1 X { |
| 5 X |
50 |
Swim |
(Freestyle) |
85% Effort |
80% Effort |
| 5 X |
50 |
Swim |
(Freestyle) |
90% Effort |
90% Effort |
| 5 X |
50 |
Swim |
(Freestyle) |
95% Effort |
90% Effort |
|
| 800 |
1 X { |
| 4 X |
75 |
Swim |
(Freestyle) |
Build Up |
70% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
Descend |
70% Effort |
| 3 X |
100 |
Kick |
(Choice) |
Choice Kick |
70% Effort |
|
| 1300 |
1 X { |
| 2 X |
100 |
Swim |
(IM) |
|
60% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Build Up, Hold, Build Down By 100y |
60% Effort |
| 12 X |
50 |
Swim |
(Mixed) |
3 fly, 3 back, 3 breast, 3 free |
60% Effort |
| 8 X |
25 |
Sprint |
(IM) |
2 x 25 for each stroke |
70% Effort |
|
| 500 |
1 X { |
| 1 X |
500 |
Warm-Down |
(Freestyle) |
|
60% Effort |
|
| Total Yards: 4750 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |