| 1900 |
1 X { |
| 2 X |
500 |
Warm-Up |
(Freestyle) |
Breath every 5 |
40% Effort |
| 12 X |
50 |
Kick |
(IM) |
|
30% Effort |
| 4 X |
75 |
Pull |
(IM) |
|
40% Effort |
|
| 1500 |
2 X { |
| 4 X |
25 |
Kick |
(Butterfly) |
Eel |
60% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 4 X |
25 |
Drill |
(Butterfly) |
Dolphin 360 |
60% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 4 X |
25 |
Kick |
(Butterfly) |
Superman Kick |
60% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 4 X |
25 |
Drill |
(Butterfly) |
1 Arm Fly |
60% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 4 X |
25 |
Drill |
(Butterfly) |
3-3-3 |
60% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
EZ Warm Down |
50% Effort |
|
| Total Yards: 3500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |