| 800 |
1 X { |
| 1 X |
400 |
Warm-Up |
(Freestyle) |
swim, kick, drill, swim by 100 |
60% Effort |
| 4 X |
100 |
Warm-Up |
(IM) |
swim, kick, drill, swim by 25 w/ 100s IM order |
50% Effort |
|
| 450 |
1 X { |
| 4 X |
25 |
Swim |
(Butterfly) |
Rest 30s |
70% Effort |
| 2 X |
50 |
Swim |
(Freestyle) |
Rest 20s |
70% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 2 X |
50 |
Kick |
(Choice) |
|
70% Effort |
| 4 X |
25 |
Sprint |
(Butterfly) |
Rest 30s |
90% Effort |
|
| 800 |
2 X { |
| 8 X |
25 |
Swim |
(Butterfly) |
1-4: stroke count -1, 5-8: hold 4th stroke count |
40% Effort |
| 2 X |
100 |
Swim |
(Freestyle) |
DPS |
50% Effort |
|
| 600 |
4 X { |
| 3 X |
50 |
Sprint |
(IM) |
AFAP - 1 Minute Rest |
100% Effort |
|
| 50 |
1 X { |
| 1 X |
50 |
Swim |
(Butterfly) |
Wave swimming - Birthday person swim Fly rest do waves |
40% Effort |
|
| 450 |
1 X { |
| 4 X |
25 |
Swim |
(Butterfly) |
Rest 30s |
70% Effort |
| 2 X |
50 |
Swim |
(Freestyle) |
Rest 20s |
70% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
|
80% Effort |
| 2 X |
50 |
Kick |
(Choice) |
|
70% Effort |
| 4 X |
25 |
Sprint |
(Butterfly) |
Rest 30s |
90% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
yeeey |
50% Effort |
|
| Total Yards: 3350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |