| 700 |
1 X { |
| 2 X |
200 |
Warm-Up |
(Mixed) |
50 FC/Back/FC/Kick + 15 RBI |
60% Effort |
| 1 X |
300 |
Warm-Up |
(Mixed) |
50 Pull/FC |
60% Effort |
|
| 1400 |
1 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 200m fast |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
60% Effort |
|
| 1400 |
1 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 200m fast |
100% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 150m fast, 50m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 100m fast, 100m easy |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Swim 50m fast, 150m easy |
60% Effort |
|
| 400 |
1 X { |
| 1 X |
300 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
50% Effort |
|
| Total Yards: 4100 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |