| 1300 |
1 X { |
| 16 X |
50 |
Warm-Up |
(Freestyle) |
Warm up the car |
60% Effort |
| 4 X |
50 |
Pull |
(Freestyle) |
Stretch it out |
60% Effort |
| 4 X |
50 |
Kick |
(Choice) |
Remember the engine |
60% Effort |
| 2 X |
50 |
Swim |
(Choice) |
Nice and smooth |
60% Effort |
|
| 3000 |
2 X { |
| 1 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 2 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 3 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 4 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 5 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
|
| 1050 |
1 X { |
| 6 X |
25 |
Swim |
(Mixed) |
Evens Free/Odds anything but free |
70% Effort |
| 4 X |
125 |
Swim |
(Mixed) |
Spicy IM order |
60% Effort |
| 4 X |
100 |
Swim |
(Mixed) |
Sprint to start see how long you go |
80% Effort |
|
| 3000 |
2 X { |
| 1 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 2 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 3 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 4 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
| 5 X |
50 |
Swim |
(Choice) |
At 200 Pace |
80% Effort |
| 1 X |
150 |
Other |
(Other) |
EZ Kick/swim |
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 8650 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |