Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 3 | x | 100 | Freestyle | Descend 1-3 to 90% of Race Pace | --:-- |
| Descend 1-3 to 90% of Race Pace | |||||
| 1 | x | 100 | Breaststroke | Long pull outs and distance per stroke (hold for 2 count) | --:-- |
| Long pull outs and distance per stroke (hold for 2 count) | |||||
| 6 | x | 50 | Freestyle | 1st 25 Fast w/ Fast Turn; 2nd 25 Good Technique | --:-- |
| 1st 25 Fast w/ Fast Turn; 2nd 25 Good Technique | |||||
| 8 | x | 25 | Breaststroke | FAST | --:-- |
| FAST | |||||
| 1 | x | 200 | IM | Swim | --:-- |
| Swim |
2:00 Rest After Set
Main Set /
1x
| 20 | x | 50 | Breaststroke | RACE - 200 Pace: Target time = 1/4 of your fastest 200 pace (2:00 = 0:30) | --:-- |
| RACE - 200 Pace: Target time = 1/4 of your fastest 200 pace (2:00 = 0:30) |
Cool Down /
1x
| 1 | x | 400 | Mixed | Free / Back | --:-- |
| Free / Back |
Total Duration: 00:06:30
Total Distance: 2500
Created with Virtual Swim Coach