| 1250 |
1 X { |
| 1 X |
500 |
Warm-Up |
(Choice) |
Choice Warm up |
50% Effort |
| 5 X |
100 |
Swim |
(Freestyle) |
Descend |
70% Effort |
| 5 X |
50 |
Kick |
(Choice) |
Descend |
70% Effort |
|
| 1950 |
1 X { |
| 8 X |
50 |
Swim |
(Choice) |
Build |
80% Effort |
| 6 X |
75 |
Swim |
(Choice) |
Descend |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Build |
80% Effort |
| 2 X |
150 |
Swim |
(Freestyle) |
Descend |
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
Build |
80% Effort |
| 4 X |
50 |
Sprint |
(Choice) |
As Fast As Possible - 1 minuet rest after each |
100% Effort |
|
| 200 |
1 X { |
| 8 X |
25 |
Drill |
(Other) |
Odds: Swim/Kick underwater, Evens: Free no breathers |
60% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Choice Warm Down |
50% Effort |
|
| Total Yards: 3700 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |