| 1900 |
4 X { |
| 1 X |
100 |
Warm-Up |
(Freestyle) |
Alt FC/BC |
50% Effort |
| 1 X |
200 |
Warm-Up |
(Choice) |
K-S-D-S |
60% Effort |
| 1 X |
75 |
Warm-Up |
(Freestyle) |
BUILD |
60% Effort |
| 1 X |
100 |
Warm-Up |
(Choice) |
KICK |
50% Effort |
|
| 900 |
1 X { |
| 6 X |
100 |
Swim |
(Freestyle) |
Descend |
70% Effort |
| 6 X |
50 |
Pull |
(Choice) |
Build Up |
70% Effort |
|
| 600 |
4 X { |
| 2 X |
50 |
Swim |
(Freestyle) |
big and strong, get past the flags each wall |
80% Effort |
| 2 X |
25 |
Swim |
(Choice) |
FAST |
100% Effort |
|
| 200 |
1 X { |
| 4 X |
25 |
Sprint |
(Choice) |
Off the blocks |
60% Effort |
| 1 X |
100 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 3600 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |