Dryland
2x
| 1 | x | 1 | Stretching (10min) | 1st round only |
| 4 | x | 1 | Isometrics 1:00 | Choice |
| 3 | x | 45 | Crunches | Mixed |
3:00 Rest After Set
Warm Up /
1x
| 4 | x | 150 | Freestyle | Middle 50 backstroke | --:-- |
| Middle 50 backstroke | |||||
| 8 | x | 50 | IM | 2 of each stroke (odd - swim / even - drill) | --:-- |
| 2 of each stroke (odd - swim / even - drill) | |||||
| 1 | x | 300 | Kick | Free w/ board - descend 100s | --:-- |
| Free w/ board - descend 100s |
2:00 Rest After Set
Main Set /
1x
| 4 | x | 100 | IM | Descend 1-4 | --:-- |
| Descend 1-4 |
1:00 Rest After Set
3x
| 1 | x | 200 | Freestyle | Middle 100 @ 80% | --:-- |
| Middle 100 @ 80% | |||||
| 2 | x | 100 | Choice | No free - #2 faster | --:-- |
| No free - #2 faster | |||||
| 1 | x | 200 | Freestyle | Negative split | --:-- |
| Negative split | |||||
| 2 | x | 100 | Choice | No free - #2 faster | --:-- |
| No free - #2 faster | |||||
| 1 | x | 200 | Freestyle | FAST | --:-- |
| FAST |
Rest 1:00
Cool Down /
1x
| 1 | x | 200 | Mixed | Free / Backstroke | --:-- |
| Free / Backstroke |
Total Duration: 00:08:20
Total Distance: 4900
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