Warm Up /
1x
| 3 | x | 100 | Freestyle | Swim 100 freestyle thinking about breathing on time and keeping ear low | --:-- | 130 |
| Swim 100 freestyle thinking about breathing on time and keeping ear low | ||||||
| 3 | x | 100 | Freestyle | drill | --:-- | 130 |
| drill | ||||||
| 3 | x | 100 | Freestyle | fist swim | --:-- | 130 |
| fist swim |
1:00 Rest After Set
Main Set /
1x
| 6 | x | 100 | Choice | descend 1to 3 | --:-- | 160 |
| descend 1to 3 | ||||||
| 6 | x | 50 | Backstroke | 1# kick swim,2# side kick swim 3#rev dolphine kick | --:-- | 160 |
| 1# kick swim,2# side kick swim 3#rev dolphine kick |
1:00 Rest After Set
1x
| 4 | x | 50 | Kick | WITH FINS odds: torpedo kick evens: 25 fast freestyle + 25 easy | --:-- | 140 |
| WITH FINS odds: torpedo kick evens: 25 fast freestyle + 25 easy | ||||||
| 4 | x | 50 | Pull | 1 12 1/2 scull #1 + 12 1/2 doggy paddle + 25 freestyle 2. freestyle B7s 3 12 1/2 scull #2 + 12 1/2 doggy paddle + 25 freestyle 4. freestyle B7s | --:-- | 140 |
| 1 12 1/2 scull #1 + 12 1/2 doggy paddle + 25 freestyle 2. freestyle B7s 3 12 1/2 scull #2 + 12 1/2 doggy paddle + 25 freestyle 4. freestyle B7s |
1x
| 3 | x | 300 | Choice | hard | --:-- | 200 |
| hard |
Rest 1:00
1:00 Rest After Set
5x
| 1 | x | 150 | Choice | free/back High goal set | --:-- | 200 |
| free/back High goal set |
Rest 4:00
2:00 Rest After Set
1x
| 4 | x | 50 | Freestyle | fast | --:-- | 200 |
| fast |
Cool Down /
1x
| 7 | x | 50 | Freestyle | no fly easy swim | --:-- |
| no fly easy swim |
Total Duration: 00:34:30
Total Distance: 4400
Created with Virtual Swim Coach