Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 400 | Freestyle | Every 4th 50 Backstroke | --:-- |
| Every 4th 50 Backstroke |
1:00 Rest After Set
2x
| 1 | x | 200 | Kick | Choice w/ board | --:-- |
| Choice w/ board | |||||
| 2 | x | 150 | Freestyle | #2 Faster | --:-- |
| #2 Faster | |||||
| 6 | x | 50 | Stroke | Odd - Fly / Even - Backstroke | --:-- |
| Odd - Fly / Even - Backstroke |
2:00 Rest After Set
Main Set /
1x
| 2 | x | 100 | Backstroke | #2 Faster | --:-- |
| #2 Faster | |||||
| 4 | x | 150 | Freestyle | Odd - Build to fast / Even - Good Technique | --:-- |
| Odd - Build to fast / Even - Good Technique | |||||
| 4 | x | 50 | Breaststroke | Odd - 1st 25 fast / Even - 2nd 25 fast | --:-- |
| Odd - 1st 25 fast / Even - 2nd 25 fast | |||||
| 1 | x | 400 | Freestyle | Build by 100's to FAST | --:-- |
| Build by 100's to FAST |
Cool Down /
1x
| 1 | x | 200 | Mixed | Free / Back | --:-- |
| Free / Back |
Total Duration: 00:03:20
Total Distance: 3600
Created with Virtual Swim Coach