| 600 |
1 X { |
| 2 X |
150 |
Warm-Up |
(Choice) |
|
60% Effort |
| 2 X |
100 |
Warm-Up |
(Choice) |
|
60% Effort |
| 2 X |
50 |
Warm-Up |
(Choice) |
Build |
70% Effort |
|
| 1400 |
1 X { |
| 2 X |
200 |
Swim |
(Mixed) |
Free / no Free by 50 |
60% Effort |
| 2 X |
150 |
Swim |
(Breaststroke) |
Build, focus on walls |
60% Effort |
| 2 X |
100 |
Swim |
(IM) |
fast |
90% Effort |
| 20 X |
25 |
Kick |
(Other) |
fast UW Odd: 12.5m Evens: 10m Last 4: 15m |
60% Effort |
|
| 3000 |
1 X { |
| 4 X |
25 |
Swim |
(Butterfly) |
Descend |
70% Effort |
| 4 X |
200 |
Swim |
(Other) |
FreeIM Descend |
80% Effort |
| 4 X |
50 |
Swim |
(Backstroke) |
Descend |
70% Effort |
| 3 X |
200 |
Swim |
(Other) |
FreeIM Descend |
80% Effort |
| 4 X |
75 |
Swim |
(Breaststroke) |
Descend |
70% Effort |
| 2 X |
200 |
Swim |
(Other) |
FreeIM Descend, Fast turns |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Descend |
80% Effort |
| 1 X |
200 |
Swim |
(Other) |
FreeIM Fast |
90% Effort |
|
| 2000 |
4 X { |
| 1 X |
100 |
Swim |
(Choice) |
IM Order by Round |
60% Effort |
| 1 X |
25 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
75 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
50 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
50 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
75 |
Sprint |
(Choice) |
|
90% Effort |
| 1 X |
25 |
Swim |
(Choice) |
|
60% Effort |
| 1 X |
100 |
Sprint |
(Choice) |
|
90% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
Warm down |
50% Effort |
|
| Total Yards: 7200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |