| 200 |
1 X { |
| 1 X |
200 |
Warm-Up |
(Choice) |
Choice Warm Up |
60% Effort |
|
| 150 |
1 X { |
| 2 X |
75 |
Other |
(Mixed) |
1: 50 Kick / 25 Swim, 2: 25 Swim/50 Kick |
70% Effort |
|
| 1250 |
1 X { |
| 5 X |
50 |
Kick |
(Choice) |
25 Relaxed / 25 Build to 90% |
70% Effort |
| 5 X |
50 |
Pull |
(Choice) |
Distance Per Stroke - Focus on Feeling the Water |
70% Effort |
| 5 X |
50 |
Swim |
(Choice) |
Build Up to 90% |
80% Effort |
| 5 X |
50 |
Swim |
(Choice) |
Descend to 100% |
80% Effort |
| 5 X |
50 |
Sprint |
(Choice) |
As Fast As Possible - 2 Minutes Rest |
100% Effort |
|
| 1000 |
4 X { |
| 3 X |
50 |
Swim |
(Choice) |
Descend to Sprint |
80% Effort |
| 1 X |
100 |
Kick |
(Choice) |
|
70% Effort |
|
| 1250 |
1 X { |
| 5 X |
50 |
Kick |
(Choice) |
25 Relaxed / 25 Build to 90% |
70% Effort |
| 5 X |
50 |
Pull |
(Choice) |
Distance Per Stroke - Focus on Feeling the Water |
70% Effort |
| 5 X |
50 |
Swim |
(Choice) |
Build Up to 90% |
80% Effort |
| 5 X |
50 |
Swim |
(Choice) |
Descend to 100% |
80% Effort |
| 5 X |
50 |
Sprint |
(Choice) |
As Fast As Possible - 2 Minutes Rest |
100% Effort |
|
| 100 |
1 X { |
| 1 X |
100 |
Warm-Down |
(Choice) |
Easy Warmdown |
60% Effort |
|
| Total Yards: 3950 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |