| 800 |
1 X { |
| 2 X |
200 |
Warm-Up |
(Mixed) |
IM / Choice |
60% Effort |
| 4 X |
50 |
Kick |
(IM) |
FINS |
60% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
25 NO AIR 25 Sprint |
60% Effort |
|
| 1500 |
3 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Relaxed |
60% Effort |
| 1 X |
100 |
Sprint |
(IM) |
FAST |
80% Effort |
| 1 X |
200 |
Pull |
(Choice) |
ARMS |
60% Effort |
| 1 X |
50 |
Sprint |
(Choice) |
All Out |
60% Effort |
| 1 X |
100 |
Kick |
(Mixed) |
FINS |
60% Effort |
|
| 900 |
2 X { |
| 4 X |
50 |
Sprint |
(Choice) |
|
80% Effort |
| 1 X |
50 |
Swim |
(Choice) |
Slow |
60% Effort |
| 4 X |
50 |
Sprint |
(Mixed) |
(25 Meter if not Long Field) |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 3400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |