| 1000 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
Swim |
60% Effort |
| 1 X |
200 |
Kick |
(Choice) |
Kick |
60% Effort |
| 1 X |
200 |
Warm-Up |
(IM) |
IM |
60% Effort |
| 1 X |
200 |
Pull |
(Choice) |
Pull |
60% Effort |
| 1 X |
200 |
Warm-Up |
(Choice) |
Swim |
60% Effort |
|
| 3250 |
1 X { |
| 10 X |
25 |
Sprint |
(Freestyle) |
:40 |
100% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:35 |
100% Effort |
| 1 X |
350 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:30 |
100% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:25 |
100% Effort |
| 1 X |
450 |
Swim |
(Freestyle) |
Easy |
50% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
:20 |
100% Effort |
| 1 X |
500 |
Swim |
(Freestyle) |
Easy |
50% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Choice Warm Down |
40% Effort |
|
| Total Yards: 4550 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |