Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 400 | Freestyle | Every 4th 25 backstroke | --:-- |
| Every 4th 25 backstroke | |||||
| 4 | x | 100 | Drill | IM drill | --:-- |
| IM drill |
Main Set /
1x
| 8 | x | 50 | Kick | Free w/ board | --:-- |
| Free w/ board | |||||
| 2 | x | 200 | Freestyle | Last 50 @ 90% | --:-- |
| Last 50 @ 90% | |||||
| 2 | x | 200 | IM | 25 Stroke / 25 Free | --:-- |
| 25 Stroke / 25 Free |
2x
| 1 | x | 200 | IM | Race for time | --:-- |
| Race for time | |||||
| 1 | x | 50 | Freestyle | 25 free / 25 backstroke | --:-- |
| 25 free / 25 backstroke |
Rest 2:00
Cool Down /
1x
| 3 | x | 100 | Mixed | Free / Backstroke | --:-- |
| Free / Backstroke |
Total Duration: 00:04:00
Total Distance: 2800
Created with Virtual Swim Coach