| 600 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Freestyle) |
Warm Up |
60% Effort |
| 1 X |
200 |
Kick |
(Freestyle) |
Warm Up |
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 |
|
| 2000 |
4 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
LONG |
60% Effort |
| 1 X |
150 |
Swim |
(Freestyle) |
STRONG |
70% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
FAST |
80% Effort |
| 1 X |
50 |
Sprint |
(Freestyle) |
SPRINT |
90% 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 |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Breaststroke) |
test |
60% Effort |
|
| Total Yards: 6900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |