| 900 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
200 Free |
60% Effort |
| 1 X |
200 |
Warm-Up |
(Choice) |
200 Kick Free/Fly |
50% Effort |
| 1 X |
200 |
Warm-Up |
(Freestyle) |
200 Pull |
60% Effort |
| 6 X |
50 |
Drill |
(Mixed) |
6 x 50's Fly/Free on 1:30 |
60% Effort |
|
| 500 |
1 X { |
| 4 X |
50 |
Swim |
(Butterfly) |
1:30 |
90% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
1:20 |
90% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
1:10 |
90% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
1:00 |
90% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
0:50 |
90% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
0:40 |
90% Effort |
| 1 X |
50 |
Swim |
(Butterfly) |
0:30 |
90% Effort |
|
| 4800 |
2 X { |
| 8 X |
50 |
Kick |
(Butterfly) |
Medium effort |
80% Effort |
| 8 X |
50 |
Drill |
(Butterfly) |
Medium effort |
80% Effort |
| 8 X |
50 |
Swim |
(Butterfly) |
Medium effort |
80% Effort |
| 8 X |
50 |
Kick |
(Backstroke) |
|
60% Effort |
| 8 X |
50 |
Drill |
(Backstroke) |
|
60% Effort |
| 8 X |
50 |
Swim |
(Backstroke) |
|
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
EZ Warm Down |
40% Effort |
|
| Total Yards: 6500 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |