Warm Up /
1x
| 1 | x | 200 | Freestyle | --:-- | |
| 2 | x | 100 | Pull | IM | --:-- |
| IM | |||||
| 2 | x | 100 | Kick | IM | --:-- |
| IM | |||||
| 2 | x | 100 | IM | Swim | --:-- |
| Swim |
2:00 Rest After Set
Main Set /
1x
| 20 | x | 25 | Mixed | Drill IM order | --:-- |
| Drill IM order |
2:00 Rest After Set
1x
| 30 | x | 50 | Butterfly | All out/Drill/Kick | --:-- |
| All out/Drill/Kick |
2:00 Rest After Set
2x
| 1 | x | 500 | IM | For time - 50fly/100back/150breast/200free | --:-- |
| For time - 50fly/100back/150breast/200free |
Rest 1:00
2:00 Rest After Set
1x
| 10 | x | 100 | IM | Odds drill/Evens Swim | --:-- |
| Odds drill/Evens Swim |
2:00 Rest After Set
Cool Down /
1x
| 1 | x | 200 | Choice | --:-- | |
| 1 | x | 200 | Kick | --:-- | |
| 1 | x | 200 | Freestyle | --:-- | |
Total Duration: 00:16:30
Total Distance: 5400
Created with Virtual Swim Coach