| 1000 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
no lap |
60% Effort |
| 4 X |
50 |
Drill |
(Freestyle) |
/w fins+snorkel, 1 arm 6 kick, best rotation |
60% Effort |
| 4 X |
50 |
Kick |
(Freestyle) |
lap 1:10 |
60% Effort |
| 4 X |
50 |
Warm-Up |
(IM) |
lap 1:00 |
60% Effort |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
no lap |
60% Effort |
|
| 2200 |
1 X { |
| 3 X |
400 |
(Select One) |
(Freestyle) |
Pace : 6:30 |
80% Effort |
| 3 X |
200 |
Swim |
(Freestyle) |
Pace : 3:20 |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Pace : 1:40 |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
No pace |
40% Effort |
|
| Total Yards: 3400 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |