| 1000 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Choice) |
Choice warmup. |
60% Effort |
| 3 X |
200 |
Warm-Up |
(Mixed) |
SKPS |
60% Effort |
|
| 500 |
1 X { |
| 1 X |
50 |
Sprint |
(Freestyle) |
15m MAX 35 Easy I Off 1 Min |
100% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
25m MAX 25 Easy I Off 1 Min |
100% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
35 MAX 15 Easy I Off1 Min |
100% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
15 MAX 35 Easy I Off 1 Min |
100% Effort |
| 1 X |
50 |
Kick |
(Freestyle) |
15 Easy 35 Max I Off 2 min |
100% Effort |
| 1 X |
50 |
Kick |
(Freestyle) |
25 Easy 25 MAX I Off 2 min |
100% Effort |
| 1 X |
50 |
Kick |
(Freestyle) |
35 Easy 15 MAX I Off 2 min |
100% Effort |
| 1 X |
50 |
Kick |
(Freestyle) |
25 Easy 25 MAX I Off 2 min |
100% Effort |
| 1 X |
50 |
Kick |
(Freestyle) |
15 Easy 35 MAX |
100% Effort |
|
| 3750 |
1 X { |
| 10 X |
100 |
Sprint |
(Freestyle) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
50% Effort |
| 5 X |
100 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
50% Effort |
| 20 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
60% Effort |
| 10 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 5 X |
50 |
Sprint |
(Freestyle) |
|
100% Effort |
| 10 X |
25 |
Sprint |
(Freestyle) |
|
100% Effort |
| 4 X |
25 |
Sprint |
(Freestyle) |
|
100% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Mixed) |
|
40% Effort |
|
| Total Yards: 5450 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |