| 1300 |
1 X { |
| 1 X |
300 |
Warm-Up |
(Freestyle) |
|
60% Effort |
| 1 X |
400 |
Kick |
(IM) |
|
60% Effort |
| 4 X |
75 |
Pull |
(IM) |
25R/25L/25B IMO by 75 |
60% Effort |
| 6 X |
50 |
Drill |
(Freestyle) |
8 Kick-3 Pull |
60% Effort |
|
| 1400 |
2 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
EZ 20 Sec Rest |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
MD, 20 Sec Rest |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
HD, 20 Sec Rest |
60% Effort |
| 1 X |
50 |
Kick |
(Choice) |
EZ |
60% Effort |
| 1 X |
50 |
Swim |
(Choice) |
EZ |
60% Effort |
|
| 2800 |
1 X { |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 4 X |
200 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 3 X |
200 |
Swim |
(Freestyle) |
Minus 5 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
Minus 10 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Minus 15 Seconds |
80% Effort |
|
| 2800 |
1 X { |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 4 X |
200 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 3 X |
200 |
Swim |
(Freestyle) |
Minus 5 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
Minus 10 Seconds |
80% Effort |
| 1 X |
200 |
Swim |
(Mixed) |
25 EZ - 100 Reverse IM Drill - 75 EZ |
60% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Minus 15 Seconds |
80% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 8600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |