Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
2x
| 1 | x | 300 | Freestyle | Middle 100 Backstroke | --:-- |
| Middle 100 Backstroke | |||||
| 6 | x | 50 | Kick | Odd - Free / Even - | --:-- |
| Odd - Free / Even - | |||||
| 2 | x | 100 | IM | #1 - Drill / #2 - Swim | --:-- |
| #1 - Drill / #2 - Swim |
2:00 Rest After Set
Main Set /
1x
| 1 | x | 100 | Freestyle | Negative Split | --:-- |
| Negative Split | |||||
| 2 | x | 50 | Backstroke | --:-- | |
| 1 | x | 300 | Freestyle | Build to 80% | --:-- |
| Build to 80% | |||||
| 2 | x | 50 | Backstroke | --:-- | |
| 1 | x | 500 | Freestyle | FAST 90% or HR @ 150+ | --:-- |
| FAST 90% or HR @ 150+ | |||||
| 2 | x | 50 | Backstroke | --:-- | |
| 1 | x | 300 | Freestyle | Build to 90% | --:-- |
| Build to 90% | |||||
| 2 | x | 50 | Backstroke | --:-- | |
| 1 | x | 100 | Freestyle | FAST | --:-- |
| FAST |
Cool Down /
1x
| 1 | x | 200 | Mixed | Free / Back | --:-- |
| Free / Back |
Total Duration: 00:00:55
Total Distance: 3500
Created with Virtual Swim Coach