MRP7
WU: 400 free. 300 kick. 200 drill. 100 building effort. MS: 10 x 150 (30") at mid-race pace (MRP). MRP is the pace you settle in to after the swim start and it is the pace you hold throughout the triathlon swim. Also, known as your "Triathlon Pace" or T-pace.
CD: 500 as 100 free, 100 back, 200 kick, 100 breast.